Rowvember Day 18 ‘Something Different ‘
10 x 2:00, 1:00, 2:00r, 1-4@22,24spm, 5-7@24,26spm, 8-10@24,28spm
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Cool Down

Rowvember Day 17 ‘Seeing Double’
2 x 5:00@20spm, 4:00@22spm, 3:00@24spm, 2:00@26spm, 1:00@28spm, 1:00r
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Rowvember Day 15 ‘Equal-ish’
3 x 5:00@ 20spm, 2:00r, 15 x 0:30 work, 0:30r
erg.zone

Leisure rowing, leisure 2x, bow seat, second half of outing, nice leisurely row.

Leisure rowing, leisure 2x, bow seat, first half of outing, nice leisurely row.

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

Leisure rowing, leisure 4x, stroke seat and coxing, looke like I forgot to turn the Speed Coach off!

Masters rowing, 8+, stroke seat, steady state and power rowing, power pieces at increasing rates

Cool Down

Rowvember Day 14 'Its 50% Rest'
10 x 1:00 work, 1:00 active recovery, 1-4 40spm, 5-8 44spm, 9-10 48spm

Warm Up

Cool Down

Rowvember Day 13 ‘The Come Down’
3 x 6:00@18spm, 3:00@20spm, 1:00@22spm, no rest
erg.zone<…

Rowvember Day 16 ‘Technique-ing the Clock’
Arms, arms and body, legs, legs and body, full stroke
1,1,1,1,1 - 12,12,12…

Cool Down

Rowvember Day 11 'Rowing Chad'
10,000m

Warm up

Cool Down