pre GLR practice

base building
30:00, 7003m
20:45, 5000m

GLR practice pre-water
10:00 WU
3x 750m, 2:00 recover

1:00:00 with the Sox,

Challenge meters during Sox game

5:00 WU
10k @ 40:00
5:00 CD

GLR practice
10:00 WU, 30:00 rate ladder

9:00 WU, then :30 hard every 3:00, 20-21spm

10:00 WU, 30:00 rate ladder
GLR practice

water rower at PF, WU for weights

10:00 WU
2x (10x 1:00 max, 1:00 recover)
10:00 cool down

Sox afternoon opener, easy base Team Challenge meters, 19spm

GLR test
avg 30spm

7:00 WU, 1500m
30:00 rate ladder, 6850m

very easy recovery day. Challenges meters only

GLR workout
9:00 WU, 2000m
30:00 rate ladder

base building, calorie burning, 20-21spm
Gotta stay ahead of Amitai!

Challenge meters, 19 spm

GLR workout
2x 40:00, stroke ladder 18-26-20, 20:00 rest
10054m, 10035m

Challenge meters