Distance estimated as rowed part of time on sliders the majority static.

600 m trial. 28 SPM

Warm-up before 500m trial.

2 x 20 min + 5 minutes reverse pick drill - 8 rowers with Robin.

2 x 19 min with a 7 min pick drill session in-between. 7-8 rowers with Robin.

Tanks @ UW Porter Boathouse - worked on catch drills

1K trial. 27 SPM. HR: 154 avg; 161 max.

2K warm-up before 1K time trial

D and I. 45 min steady State with pause at arms and body over every 5 min.

Tanks @ UW Porter boathouse

4x10 min; 174 W; 23 SPM; with Leila & Emma

9 rowers with Robin. 45 min steady-state with pause drill at half-slide about every 5 minutes. 17 SPM avg.

147 W; 17 SPM. 9 rowers with Robin - did pause drills (arms & body over) for ~1 minute about every 6-9 minutes.

Part of circuit work-out. Adam & I split two 2Ks alternating every 500 m. Also did a partial 2K (765 m) at the end when time ran out.…

Synchronized ratio work - mostly at 16 with some ramp down and up near the end. HR 134

138 W; 19 SPM; 136 HR

1st day of winter training with 10 rowers and Robin!

3x15 min progressing 22, 24, 26 every 5 minutes plus one round of circuit.