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

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
View workout

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
View workout

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

Rowvember Day 12 ‘Quick Release’
10 x 2:00@18spm, I strap, stand up, sit down, strap in
er…