Selected Just Row. Did warmup plus 2 X 22 min. at variable low stroke rates followed by a warm down. 2:23.2 Average Split. Rating 18-24.<…

1 Hr. row for 13609m with a 2:12.2 av. split rowing 23-25 spm with Joe Durand; last minute at 30-33 with a 1:56 split; 6 min. warmdown 10…

Quick warmup and then 3 X 15 min. with Joan's class; 5 min. warmdown Average split was 2:17.9 for cumulative time. 2:15-2:04 for the…

SS 10K @ 22-25 2:17.5 Av. Pace for 45:57.0; 6 min. warmdown

9 X 1:40 with :20 off plus short warm down

8 X 500m with 1 min. paddle and a long warm down. Pace in the pieces was 1:59-2:14

30 min. @ 2:14 pace/20-22 spm; 2 X 5 min. at 24; 10 min. at 24; 4 min. warm down

27 min. steady state 2:09-2:12 pace then 5 X 2 min. @ 26-30 with 3 minutes rest. Finished with 8 min. warm down.

Rowed with Joan's class.(3 X 5 min.) X 2 also did a long warm down. Drag factor set at 110. I did much better than at 120.

2 X 20 min. 8-6-4-2 (18-20-22-24 and then 20-22-24-26) with Amy's 4:30 PM Class. There were a few other minutes sprinkled in for war…

5 X 2K w/3 min. rest 1st was Warm Up; 5th was warm down of sorts. Idea was 22-24, but eventually it became 24-26. 9:15 @ 2:18.7, 8:39.7 @…

36 min. at 22-24 with a 2:13.3 pace followed by a few short intervals at 26-28 and an 10 minutes warmdown. Heart rate monitor was going c…

Included warmup with Joan's class plus variable intervals of 8-7-6-5-4-2 minutes with 3 min. rest and then a 500m warmdown.

10K straight; 20-22 at first; 22-24 in the middle toward end; 26-30 in last 500. HR 130 average with 153 Max.

Planned to do steady state for one hour but drifted into 500 on/off at 26 for the last 20 minutes.

Did this workout in combination with weight lifting and other exercises

Narragansett Boat Club

Narragansett Boat Club

Mish mosh of stuff; chain kept snapping on Model B

SS

ss @22

SS and no challenging sprints

4K Steady State then 3 X 500 on off/paddle to end

Steady state. Not much.