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Gary Smith

Log

Date	Workout	Score	Ave	Type	Comments	Action
11/07/22	35:38	8,017m	2:13.3	RowErg	5min pick-drill warm-up, 20 min @ 18-20spm firm concentrating on form, 10 min warmdown for form. 21min at HR 160bpm+	View workout
11/05/22	10:02	2,242m	2:14.3	RowErg	15-16spm concentrating on form and firm push.	View workout
11/05/22	10:04	2,155m	2:20.2	RowErg	5min pick drill warmup, 5min 16spm-ish concentrating on good form and firm push	View workout
10/29/22	7600m			Water	HOSR Masters Mens 8, 50-59 age cat. Jade cox, Charlie stroke. 15:13.4 raw time (slower than our 4!) 8th out of 9 boats.	View workout
10/29/22	7600m			Water	Head of the Schuylkill Regatta, Masters Mens 4+, 50-59 age category. 7th place out of 13 boats, raw time 15:00.0 (3800m course). Beat &q…	View workout
10/28/22	7600m			Water	Schuylkill River, easy practice row for course familiarization. Mixed 4, Tanya cox	View workout
10/23/22	6000m			Water	7-seat in Mixed 8, stern 4 being Mens 4 for HoSR. Tanya cox, Charlie stroke. A short row as Mens 4 at end of practice to check new slide…	View workout
10/22/22	8006m			Water	7-seat in Mens 8, Maria cox, Charlie stroke. Water a bit rough, but some good-ish laps at 30spm. Hit buoy #5, came down stbd side (buoy i…	View workout
10/21/22	6004m			Water	7-seat in Mens 8, Maria cox, Charlie stroke. Windy and rough water.	View workout
10/20/22	5:04	1,008m	2:31.2	RowErg	cool down	View workout
10/20/22	20:00	4,895m	2:02.5	RowErg	20min @ 24spm for "monthly erg" to Tanya. A little slower than on 20Sep, and way slower than Aug and July (sub-2:00 Pers Best)…	View workout
10/20/22	5:00	1,022m	2:26.7	RowErg	warmup	View workout
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

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