3 in Mens Quad w. Tom L, Paul J, Paul D. To Coast Guard pier and back, low rate. 1st time sculling in at least a year, felt pretty good.…

Warm-up after irritating my right hip issue while stretching, didn't do a training piece.

7-seat in Mens 8, Paul J stroke, Paul S cox. Long, low rate pieces to Coast Guard pier and back. Down to port consistently.

Indy Sprints, 3-seat, Mens' 8+, Paul J stroke, Gerard cox. Adjusted time 3:37.5.
Steering zig-zag down course, to stbd then port…

Indy Sprints, Mixed 8+, Bow seat, Paul J stroke, Gerard cox. Faster than Mens' 8! Adjusted time 3:36.4

Indy Sprints, Mens' 4+, 3-seat, Paul S stroke, Scoot J cox. Adjusted time 4:02.9

3-seat in Mens (LW) 4+, Paul S stroke, Scott cox. Sprints pieces past CG and back: 1min/2/3/4/3/2/1/2
Down to stbd pretty consistentl…

Bow in Mixed 8 (mostly Indy lineup), Paul J stroke, Gerard cox. 3 x 1k race pieces as high as 32spm

Row out, long and strong

6k steady 21/22spm, part 2

6k steady @ 21/22spm, part 1 (PM reset for no apparent reason). Team workout in tent.

Warm-up, didn't save via ErgData.

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