1/2 marathon for the C2 Holiday Challenge

Cool Down

10K for the C2 Holiday Challenge

Warm up

Leisure rowing, leisure 2x, bow seat, technichal drills, then 2 power pieces at 28+spm with Claire

Masters rowing, 8+, stroke seat, steady state and power rowing, power pieces at 28spm, 2 long pieces at 28spm

Leisure rowing, leisure 4x, stroke seat, mainly technique and slow stroke rates

Masters rowing, 8+, stroke seat, steady state and power rowing, power pieces at 26spm, 2 long pieces at 30spm

Just Row
erg.zone

Rowvember Day 30 ‘And Done’
4 x 2:30@40spm, 2:30r
erg.zone

Rowvember Day 29 ‘Going Up’
100-800m, 0:30-4:00r, increase by 100m, 0:30r each round
erg.z…

Rowvember Day 29 ‘Going Up’ Aborted attempt
100-800m, 0:30-4:00r, increase by 100m, 0:30r each round

Rowvember Day 28 ‘Strong is Sexy’
20:00, 3 power strokes on the minute every minute
Used this as a warm up

Cool Down

Rowvember Day 23 ‘Espresso Time’
10 x 160m max effort, 0:30r
erg.zone

Rowvember Day 27 ‘Ramp it Up’
6 x 4:00 @ 18,22,26,30spm, 2:00r
erg.zone

Cool Down, I really wanted that 4 Million Meter Certificate

‘Warm Apple Pie’
300 Calories (280c for an average slice, plus a bit of ice cream to round it up)

Rowvember Day 25 ‘Catching it Right’
10 x 2:00@24spm, 0:10 hold the catch
erg.zone

Cool Down

Rowvember Day 24 - 'Thanksgiving Throwdown'
15,000m (15lb average turkey weight)

Masters rowing, 8+, stroke seat, steady state and power rowing, power pieces at 26spm, 3 pieces at 28spm

Leisure Rowing, leisure 2x, bow seat steering, helping Ali with his first time in a double.

Masters rowing, 8+, stroke seat, steady state and power rowing, power pieces at 26spm, 3 pieces at 30+spm

Cool Down