Cool Down

Rowvember Day 23 ‘Espresso Time’
10 x 160m max effort, 0:30r
erg.zone

Rowvember Day 27 ‘Ramp it Up’
6 x 4:00 @ 18,22,26,30spm, 2:00r
erg.zone

Cool Down, I really wanted that 4 Million Meter Certificate

‘Warm Apple Pie’
300 Calories (280c for an average slice, plus a bit of ice cream to round it up)

Rowvember Day 25 ‘Catching it Right’
10 x 2:00@24spm, 0:10 hold the catch
erg.zone

Cool Down

Rowvember Day 24 - 'Thanksgiving Throwdown'
15,000m (15lb average turkey weight)

Masters rowing, 8+, stroke seat, steady state and power rowing, power pieces at 26spm, 3 pieces at 28spm

Leisure Rowing, leisure 2x, bow seat steering, helping Ali with his first time in a double.

Masters rowing, 8+, stroke seat, steady state and power rowing, power pieces at 26spm, 3 pieces at 30+spm

Cool Down

Rowvember Day 22 ‘Formal Attire’
10 x 0:30 fast, 1:00 moderate, 0:30 fast, 1:00 rest
erg.z…

Warm up

Cool Down

Rowvember Day 20 'Derby Time'
3 x 1976m, 0:45r (Kentucky Derby is 45 years old)

Rowvember Day 21 '21's'
21:00 7 x arms only, 7 x legs and body, 7 x 7 second drill

Cool Down

Rowvember Day 19 ‘Rowing the Specs’
14 x 0:57w, 0:24r
erg.zone