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Gary Smith

Log

Date Workout Score Ave Comments Action
05/03/25 11x2:00/r 5,011m 2:11.7

Athletic shelter w. team.
Intrvls of 90sec @ 22spm + 30sec sprint

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05/03/25 7:07 1,519m 2:20.8

Warmup

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05/02/25 8000m

5 in Mens 8, Kelsey cox, Charley stroke. 3 laps BH-YC-BH. Rough water, poor set, pretty consistently down to starboard. Video (on WhatsAp…

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05/01/25 37:00.0 18,765m 1:58.3

Edge. 5 x Intrvls L11 (150W)/L14 (200W), then steady L11. See MyWorkouts and pic on Strava.

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04/30/25 8000m

7 in Mens' 8, Holly cox, Paul S. stroke. CG and back, 18-20spm. My first row, rest of team rowed 28Apr but I overslept.

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04/29/25 12:01.0 2,478m 2:25.4

Elliptical at end of leg day

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04/28/25 5:04 1,036m 2:26.9

Row out after 1min recovery. Trying for steady 110-115W, 2:26 pace, HR level 133-ish.

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04/28/25 45:00 10,458m 2:09.0

5min warmup, then into 40min steady state. 9369m in 40min, avg pace of 2:08.1 (same as my weak 6k on Saturday!).

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04/26/25 5:04 1,022m 2:28.9

Row-out

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04/26/25 6000m 25:37.7 2:08.1

Team w.o. @ Athletic Shelter. Not much energy, never got in a groove. Tried a couple of times to hold 24spm, couldn't do it. 30sec s…

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04/26/25 5:05.6 1,070m 2:22.8

Warmup

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04/25/25 12:10.0 2,430m 2:30.2

Elliptical Edge, L1. End of arm day

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04/24/25 10:03 2,062m 2:26.4

row-out, trying to find Wattage at HR=125bpm (alleged anaerobic threshold)

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04/24/25 3x10:00/5:00r 6,609m 2:16.1

(Weekly w.o., email from Dan) 1min OFF/1min ON x 5, three sets. Couldn't hack third set, stopped during sprints then resumed. HR SP…

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04/24/25 10:00 2,264m 2:12.5

Warm-up

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04/23/25 11:00.0 2,237m 2:27.5

Elliptical at end of leg day.

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04/22/25 45:04 10,216m 2:12.3

Standard warmup then into steady state. 9144m in 40min. Intentionally did not try to speed up at end.

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04/19/25 3x8:00/5:00r 5,779m 2:04.5

Coach-directed team w.o. at Athletic Shelter. Trying to go up in rate every 2min, I could barely get to 28spm, much less the 30 and 32 in…

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04/19/25 7:38 1,639m 2:19.7 View workout
04/18/25 10:05 2,258m 2:14.1

Row-out after leg day

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04/17/25 10:05 2,106m 2:23.7

Row-out after very short/no recovery. HR plateaued at 135bpm @ 118W.

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04/17/25 5000m 21:23.8 2:08.3

(Weekly w.o. in email 14Apr) Trying to hold 20-22spm and 0.33 ratio, so lowered DF to 110. Ratio creeping us to 0.36 by end of piece.

…		 View workout
04/17/25 8:04 1,782m 2:15.9

Warm-up

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04/16/25 12:30.0 2,414m 2:35.3

Elliptical at Edge, end of arm day. 1.5mi at L2, 7.0-7.5mph. See MyWorkouts for HR

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04/15/25 10:00 2,073m 2:24.7

Row-out. 115W was keeping HR in my supposed UT2 range (for max HR of 180, 140 is 78%; 87% of 170 max HR)

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