quad with Joanne, Kasha and Sarah to the first set of wires

with Sharon in double around Raccoon and Twin

5/4/3/2/1/2/3/3/4/5
20/22/24/26/28
Only did one, flare up back pain

Thursday Dec 13 - 3 x 15' rate pyramids (3/3/3/3/3)
- piece #1 20/22/24/22/20
- piece #2 22/24/26/24/22
- piece #3 24/26…

Tuesday Dec 11 - 4x 1000 meters
- piece #1 @ 24 SPM 4.13.1
- Piece #2 @ 24 SPM 4.13.7
- piece #3 @ 24 SPM 4.16.0
- piece…

Quad with Joanne Lori and Wendy, very choppy!

Thursday Dec 6 - 4/5 x 700 meters
- piece #1 first 500 meters @ 22, last 200 meters @ 28
- piece #2 first 500 meters @ 24, last 2…

boathouse
10 min warmup 1919 m
5 x 750 meters
- piece #1 @ 24 3.24 139 watt
- piece #2 @ 26 3.18 152 watt
- piece #3…

10 min warm up 10 stroke 359
2x 20’ rate castle (change rate every 2’)
- piece #1 22/24
- piece #2 22/24
- pi…

Quad with june, Lori and Wendy, went really well

Boathouse 10 min warm up 2039 m
10 stroke 351
4 x 10’ rate staircase (2/2/1/2/2/1)
- piece #1 20/22/26/20/22/26
-…

Endurance 95-105-115
10 stroke 378 watt

Double with June, around Jug, Racoon and Twin Island

Boathouse workout
10 minute Warm up 2089 m
10 stroke 351 watt
4 x 10’ rate staircase (2/2/2/2/2)
- piece #1 18/20/…

Endurance 90-100-110

Workout at the boathouse,
4 x 11’ rate pyramids (3/2/1/2/3)
- piece #1 20/22/24/22/20
- piece #2 22/24/26/24/22
-…

Endurance

Quad with Lori, Wendy and Karen to first set of wires, lots of debris in the water

Double with Wendy, choppy, into Bedwell (13 seals!) and back to pretty house