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Gary Smith

Log

Date	Workout	Score	Ave	Type	Comments	Action
09/29/24	15000m			Water	Welland, Rowing up to starting line 3 times.	View workout
09/29/24	21:16.4	5,200m	2:02.7	Water	Head of the Welland, 7-seat in Mens 8, Paul S stroke, Bella cox. Silver medal of 4 boats. (Handicap 1:03.0) (Passed easily by 1st boa…	View workout
09/29/24	20:11.1	5,200m	1:56.4	Water	Head of the Welland, 3 seat in Mixed 8, Melanie stroke, Kate cox. Silver medal, 5 boats in race. View workout
09/28/24	21:24.4	5,200m	2:03.5	Water	Head of the Welland, Men's 4+, Paul S stroke, Neil, Paul J, me in bow. Scott cox. Bronze medal out of 8 boats. (Handicap 1:07.2) …	View workout
09/26/24	6000m			Water	7-seat in Mens 8. Easy-ish practice before Welland regatta.	View workout
09/24/24	8000m			Water	5-seat in mixed 8. Tom T cox, Paul S stroke. Detroit shore past RenCen and back. 5 x 4min pieces, 2min @ 24spm + 2min @ 28spm.	View workout
09/21/24	10000m			Water	7-seat in Men's 8 (+ Karen), Pat cox, Paul S stroke. ATI, timed from foot to flagpole, 37:33.	View workout
09/19/24	8000m			Water	7-seat in Mixed 7 (4-seat empty). Lisa cox, Tom L stroke. 5 x 5min pieces, down to just past RenCen and back. Tom kept rate over 28spm en…	View workout
09/17/24	10000m			Water	7-seat in Mixed 8, Tom L cox, Scott stroke. To CG and back. "CG Piece": timed from CG pier to HM (harbor master), about 18min.…	View workout
09/15/24	10000m			Water	7-seat Men's 8. Pat cox, Paul S stroke. To CG, back around foot, up to fishing pier and home.	View workout
09/14/24	10000m			Water	7-seat in Mens8 (plus Catherine), Paul J stroke, Paul S cox. ATI. Good water (a bit rough at head of island), not bad set. Check on time…	View workout
09/13/24	40:00.0	20,600m	1:56.5	BikeErg	Edge stationary. Intervals x 10, 1min L15/1min L10. Then 10min steady at L10/11, 82rpm, 142W, maintaining 140bpm.	View workout
09/12/24	10000m			Water	7-seat in Mens8, Paul S. stroke, Melanie cox. Downriver past RenCen, Multiple pieces at race-pace. 1min/3min/5min/7min/etc	View workout
09/11/24	34:00.0	17,530m	1:56.3	BikeErg	Edge upright. Intrvls x 10, 1/1	View workout
09/10/24	9000m			Water	3-seat in Mixed 8, Melanie stroke, Heidi cox. To Coast Guard and back, two x 19min pyramids 4min @ 22spm to 1min @ 28 and back down.	View workout
09/09/24	6:07	1,338m	2:17.1	RowErg	row-out after 3min recovery	View workout
09/09/24	30:00	7,039m	2:07.8	RowErg	6 x intervals of (4min @ 22spm + 1min @26spm). HR=159 at end (comp. w. 148 in August!)	View workout
09/09/24	5:00	1,043m	2:23.8	RowErg	warmup	View workout
09/07/24	3x11:00/3:00r	7,849m	2:06.1	RowErg	Pyramids x 3: 3min @ 20, 2min @ 22, 1min @ 24, back down. Then 22/24/26/24/22, Then 24/26/28/26/24. (Team tent workout)	View workout
09/07/24	6:05	1,295m	2:21.2	RowErg	warmup	View workout
09/07/24	927m			RowErg	Rest dist. from intervals x 3	View workout
09/05/24	6000m			Water	7-seat in Mens 8, Paul S stroke, Pat cox. 3 laps BH-YC, 2 of them rowing by 4s.	View workout
09/04/24	36:00	8,078m	2:13.6	RowErg	DF=131. Intrvls 2min/2min, ladder 20/22/24/26/28/26/24/22/20spm. Quit during 28 and second 26spm. (Forgot to set split time to 2min)	View workout
09/04/24	5:00	1,064m	2:20.9	RowErg	warmup. DF=130	View workout
09/03/24	1:14.7	23,170m	0:03.2	BikeErg	Cabin loop, 14.4mi. A little slower than previous due to sandy roads and strong winds. Max and avg HRs same as previous.	View workout

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