Row-out with 4 x Power-10s

Intervals 4 x (2min @ 24-26 full power + 2min easy). Very tired/slow after sprints.

3-seat in Mens 8, Paul J. stroke, Gerard cox. To Coast Guard and back, 8 x 2min hard at 24spm + 2min paddle. Decent boat.

row-out after 12min piece

warm-up

Upright at Edge, warm-up while waiting for erg.

Aiming for 5k, expecting to average 2:04 splits (like my last 20min @ 24spm) but feeling pretty dead, got discouraged and QUIT early.

3 in Mens LW4+, Paul S stroke, Scott cox. Two laps BC-YC, starts and up to 32spm sprint to finish. Better set w. John at bow and Tom T at…

Bow on Mixed 8 (almost the lineup for Indy Sprints), Paul J stroke, Gerard cox. To flagpole on Windsor side and back. See Strava for trac…

3 in Mens LW 4, Paul S stroke,Girard cox. 3 laps (incl warmup by pairs) BC-YC, up to 30spm.

Edge upright bike. Intervals: 1min on/1min off x 9, then 1min on/2min off x 3.

Row-out after recovery, form & length

90/60/30 x 10. Finished! Much slower than last one 19Mar and earlier in '24. But 28spm felt pretty strong throughout.

Warm-up

Row out, low rate for length.

Team workout in tent. 3 intrvls of (4min@18spm + 1min@10spm)

3-seat in Mens 8, Paul J stroke, Kate cox. To flagpole between Dossin and Coast Guard and back. Boat was expected lineup for Indy, Alex a…

row-out, llow rate long and strong

6 x (4min @ 22spm + 1min@26spm). Significantly slower than last on 18May.

Warm-up

Bow in Mens LW4 (Tanya planning for Chicago sprints), Scott stroke, Shannon cox. BC-YC several laps. Rough water, very poor set (down to…

row-out, 16spm long and strong

20min @ 24spm. Best one since 9/28/23. Never faded, got faster every 4min split. HR 160 for 2min at end.
HR SPIKE!!

Warmup