Stroked the Mens 8 at PORT oar, Tanya coxing. Only 7 oarsmen in boat. Rough water, pretty sloppy oar work.

Cool-down

First 25min at 22spm, aiming for sub-2:04 pace, up to 26spm for 1 min (1:56-ish) at end of first two 5min segments. Last 20min, down to 2…

Warm-up

Michigan Club Invitational Regatta, Ann Arbor. Masters Men's 4, bow seat, Mike Thibeau stroke, Paul Steffanutti cox. 4th place of 9…

Coxed the Masters Mixed 4, Maddie L. stroke. My first race as cox. Second of 6 boats (raw and corrected time).

Michigan Club Invitational Regatta, Ann Arbor. Masters Men's 8, 7 seat, Kevin Long stroke, Maria coxing (her first race). Of three b…

Race-week steady row for form and cardio. 22spm max, sub-2:04 splits.

Warm-up

Coxed Mixed-4 that will race in AA, Madilyn stroke

Cool-down

3x1k, part 3 at 28spm. Slower than in June.

Part 2 of 3 x 1k, 26spm. Faster than time in June.

Part 1 of 3x1k workout, 24spm. Improvement over last time in June.

warm-up

Coxed Mixed-8, Paul D'ambrosio stroke. Had to put my feet over from of cox compartment, resting on top of stroke seat stretchers.

2-shift day> 1st: bow in Mens 4. 2nd: 7 in Mens 8 (rough water and had to tow coach launch to dock)

Bow in Mens 4 that will race in AA, Mike Thibault stroke. Good hard row.

cool down HR down to 155

91m short of my personal best (May22). Started planning to do 90/60/30, but felt ragged at high rate so switched to steady 20/21spm conce…

warmup

Coxed mixed-4 that will race in AA.

20min @ 24spm, Personal Best. 178bpm HR was a spike, but holding 170+ bpm for last 8min.