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Gary Smith

Log

Date	Workout	Score	Ave	Type	Comments	Action
10/18/22	18:14	3,850m	2:22.1	RowErg	warm-up plus "Rock-and-Row" directed by Tanya N., steady 14/16spm	View workout
10/18/22	10:00.0	2,400m	2:05.0	RowErg	2nd of 2 (90sec rest period), 24spm and up a little, HR 161bpm at end.	View workout
10/18/22	10:00.0	2,447m	2:02.5	RowErg	Team erg in tent. 24spm steady. 1st of 2 sets. HR 161bpm at end.	View workout
10/16/22	7:07	1,523m	2:20.2	RowErg	cool down	View workout
10/16/22	20:00	4,781m	2:05.4	RowErg	Starting goal: 20min @ 24spm, holding 2:00 splits. legs had no punch, dying by 4min. At 6min, gave up and went to 19-20spm holding sub-2:…	View workout
10/16/22	5:00	1,059m	2:21.6	RowErg	warmup	View workout
10/15/22	v7:00/2:31r...4	6,936m	2:01.1	RowErg	Team workout in tent, too windy to row. 4 x 7min @ 28spm with squats, arm circles, toe raises during 2-ish min rest intervals.	View workout
10/15/22	5:00	1,050m	2:22.8	RowErg	warm up	View workout
10/13/22	30:00	6,927m	2:09.9	RowErg	5min intervals, stairstep rates: 17, 20, 22, 20, 18, 17	View workout
10/13/22	5:00	1,026m	2:26.1	RowErg		View workout
10/13/22	6004m			Water	3-seat in Mens 4, Philly line-up: Charly stroke, Maria cox. 2 laps BC-YC-BC. ROUGH water!	View workout
10/13/22	5:09.0	1,013m	2:32.5	RowErg	Cool-down	View workout
10/11/22	5x5:00/2:00r	6,199m	2:00.9	RowErg	Team erg at boathouse/tent (too windy to be on water). Next to Ryan, keeping my rate at/above 28spm most of the time. (forgot to check da…	View workout
10/11/22	1:05	193m	2:48.3	RowErg		View workout
10/01/22	15:28.9	4,200m	1:50.5	Water	Head of Ohio (P'burg), 7-seat in Mens Masters 8, Maria McAvoy cox, Ryan Kingsley stroke. 2nd of 3 boats (adjusted time)	View workout
10/01/22	15:54.6	4,200m	1:53.6	Water	Head of Ohio (P'burg), 3-seat in Mens Masters 4+, Maria McAvoy cox, Ryan Kingsley stroke. 1st place of 4 boats (adjusted time). …	View workout
09/29/22	6004m			Water	7-seat in Mens 8 that will race in Pittsburg. BC-YC-BC x 4. Muscle soreness fronts of both shoulders/high in biceps, and in hamstrings/gl…	View workout
09/27/22	3:25	680m	2:31.1	RowErg	cool-down	View workout
09/27/22	10x3:00/r	7,219m	2:04.6	RowErg	90/60/30 x 10 intervals. At boat house/tent, Knee swollen, but stroke length around 1.33-1.39m. Iced knee after. Lowest distance all su…	View workout
09/27/22	5:00.0	1,050m	2:22.8	RowErg	warm-up	View workout
09/26/22	30:02	7,272m	2:03.8	RowErg	5 x (4min @ 24spm + 1min @ 26spm), 5min ramp-down @ 22-20spm	View workout
09/26/22	5:00	1,074m	2:19.6	RowErg	Warm-up	View workout
09/26/22	12:57	2,092m	3:05.8	RowErg		View workout
09/25/22	3000m			Water	5-seat in Mens 8, Maria cox, Kevin Long stroke. Steady rain for whole row.	View workout
09/24/22	7900m			Water	7-seat in mixed 8, Jade cox, Holly stroke. Practiced going into/through starting chute. Jade's directions didn't match what Ta…	View workout

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