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Gary Smith

Log

Date Workout Score Ave Comments Action
05/09/25 3x9:00/r 6,249m 2:09.6

Intrvls 6 x 45sec @ 22spm/15sec @ 30-32spm. (Dan email 06May)

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05/09/25 10:00 2,235m 2:14.2

Warmup

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05/07/25 9000m

5 in Men's 8, John B cox, Rick R stroke. Drills (mostly by 6s) to CG, 2min ON/2min OFF back. Good water, boat felt pretty good when…

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05/06/25 10:00 2,173m 2:18.0

Row-out

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05/06/25 v5:00/5:00r...5 3,675m 2:02.4

5/4/3/2/1min @ 22/24/26/28/30spm

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05/06/25 10:00 2,240m 2:13.9

Warm-up

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05/05/25 30:00 6,844m 2:11.5

Steady row, fall-back workout after not being able to hack 300m sprintervals.

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05/05/25 3x300m/0:45r 3:29.6 1:56.4

Felt dead after first sprint, tried 2 more, QUIT! Maybe I went out too fast/hard on #1: Last time (14Apr) I averaged 1:56.9 for (8 interv…

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05/05/25 10:00 2,266m 2:12.3

Warmup

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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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