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Gary Smith

Log

Date Workout Score Ave Comments Action
10/25/23 36:00.0 15,000m 2:24.0

Garage stationary. Intrvls, couldn't get HR over 157 (Est Dist 417m/min)

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10/25/23 3000m

7 in Mens Philly 8. Ryan stroke, Shannon cox. BH-YC and back, pre-regatta tune-up. Nabil in boat finally, smooth water, felt really good.…

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10/24/23 5:07.8 1,169m 2:11.6

VA Fitness Center. After 10min piece. 16spm

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10/24/23 10:07.9 2,310m 2:11.5

VA Fitness Center. DF=120. 5min pick drill then 5min steady 21spm and 2;03.4 splits.

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10/24/23 9500m

7 in Mixed Philly 8, Hannah stroke, Paula cox. To CG pier and back. Nice water, pretty good row.

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10/22/23 9000m

7 in Mens Philly 8 (still no Nabil), Ryan Stroke, Paula cox. To near end of CG fishing pier. Rough water, poor set, sloppy row.

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10/21/23 8000m

7 in Mixed 8, Ryan stroke, Junior cox.

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10/20/23 35:00.0 15,000m 2:20.0

Garage stationary. Intervals

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10/20/23 5000m

Philly Mens 8 (Shannon sub for Paul, KJ for Nabil). Ryan stroke, Paula cox. Almost to water intake and back.

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10/19/23 7:14 1,517m 2:23.0

cool-down for form

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10/19/23 20:00 4,806m 2:04.8

20min @ 24spm. Slower than many times in Sept and Aug. Trying to keep shldrs down and arms fully stretched without overreaching. Felt muc…

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10/19/23 10:00 2,214m 2:15.5

Warmup, DF=120

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10/19/23 8000m

7 in Mens Philly 8 (KJ filling for Nabil again). Ryan Stroke, Paula cox. Almost to CG and back. Not a bad row.

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10/18/23 5000m

7 in Men's Philly 8 (minus Nabil w no sub), Ryan stroke, Melanie cox. Past YC and intake pumphouse.

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10/17/23 7:00 1,528m 2:17.6 View workout
10/17/23 10000m

7 in Mens 8, Ryan stroke, Paula cox. CG and back.

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10/16/23 5:08 1,085m 2:22.1

Row out, low rate for form

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10/16/23 30:00 6,913m 2:10.1

(DF=120) 6 x 5min intervals, 4min @ 22-24spm + 1min @ 26-26spm. VERY slow to recover after sprints, couldn't maintain anywhere near…

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10/16/23 10:00 2,133m 2:20.6

Warmup. Longer just to see how it felt.

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10/15/23 6000m

7 in Mens 8 (except 3 replacements), Ryan stroke, Paula cox. BobLo and back. Sloppy, rough row.

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10/14/23 8x2:00/2:00r 3,828m 2:05.3

(Team Igloo workout) DF=120. 2min race-pace + 2min off. Couldn't maintain 28spm past 1min, tapered way off by 1:30.

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10/14/23 20:00 4,743m 2:06.5

20min @ 24spm. Slow, tired from yesterday?
Team Igloo workout.

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10/14/23 5:54 1,184m 2:29.7

warmup

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10/14/23 2947m

"Rest Distance" between 2min intervals

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10/13/23 38:25 8,769m 2:11.4

(Drag Factor 109)
Aiming for 45min @ 22spm. Doing OK at 2:09 splits till started to fade at about 30min, took a couple of brief break…

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