Gary Smith

Log

Date Workout Score Ave Comments Action
10/16/22 20:00 4,781m 2:05.4

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:…

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10/16/22 5:00 1,059m 2:21.6

warmup

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10/15/22 v7:00/2:31r...4 6,936m 2:01.1

Team workout in tent, too windy to row. 4 x 7min @ 28spm with squats, arm circles, toe raises during 2-ish min rest intervals.

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10/15/22 5:00 1,050m 2:22.8

warm up

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10/13/22 30:00 6,927m 2:09.9

5min intervals, stairstep rates: 17, 20, 22, 20, 18, 17

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10/13/22 5:00 1,026m 2:26.1 View workout
10/13/22 6004m

3-seat in Mens 4, Philly line-up: Charly stroke, Maria cox. 2 laps BC-YC-BC. ROUGH water!

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10/13/22 5:09.0 1,013m 2:32.5

Cool-down

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10/11/22 5x5:00/2:00r 6,199m 2:00.9

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…

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10/11/22 1:05 193m 2:48.3 View workout
10/01/22 15:28.9 4,200m 1:50.5

Head of Ohio (P'burg), 7-seat in Mens Masters 8, Maria McAvoy cox, Ryan Kingsley stroke. 2nd of 3 boats (adjusted time)

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10/01/22 15:54.6 4,200m 1:53.6

Head of Ohio (P'burg), 3-seat in Mens Masters 4+, Maria McAvoy cox, Ryan Kingsley stroke. 1st place of 4 boats (adjusted time).

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09/29/22 6004m

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…

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09/27/22 3:25 680m 2:31.1

cool-down

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09/27/22 10x3:00/r 7,219m 2:04.6

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…

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09/27/22 5:00.0 1,050m 2:22.8

warm-up

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09/26/22 30:02 7,272m 2:03.8

5 x (4min @ 24spm + 1min @ 26spm), 5min ramp-down @ 22-20spm

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09/26/22 5:00 1,074m 2:19.6

Warm-up

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09/26/22 12:57 2,092m 3:05.8 View workout
09/25/22 3000m

5-seat in Mens 8, Maria cox, Kevin Long stroke. Steady rain for whole row.

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09/24/22 7900m

7-seat in mixed 8, Jade cox, Holly stroke. Practiced going into/through starting chute. Jade's directions didn't match what Ta…

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09/23/22 40:01 9,107m 2:11.8

Easy-ish row to get back in groove after lay-off for knee swelling. First 30min tried to hold 19-20spm and sub-2:10 pace (a couple of 10…

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09/23/22 5:00 1,037m 2:24.6

warm up, pick drill

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09/22/22 20:00.0 4,907m 2:02.2

Team erg at boathouse/tent, too windy to row. 20min @ 24spm as called for by Coach Tanya. After week lay-off for swollen knee, slower th…

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09/13/22 7702m

(Swollen left Knee) 7-seat in Mens-8, Maria Cox, Ryan stroke. Square blade rowing mostly by 6s. BC-YC, Two laps.
Moved oarlock spacer…

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