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Gary Smith

Log

Date Workout Score Ave Comments Action
10/18/26 8000m

7-seat in MX8, Paul J stroke, Tom cox. BC-YC x2, thru bridge past radio towers. Some high rate sprints, some steady state.

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10/16/26 4x8:00/3:00r 7,269m 2:12.0 View workout
10/16/26 10:04 2,192m 2:17.7 View workout
10/11/26 50:25.0 9,656m 2:36.6

5mi in 40:39, L4. Warmdown L3 @ 6.1mph. HR jump at 31min legit.

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10/10/26 9000m

3-seat in MX4+, Paul S stroke, Holly cox.

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10/09/26 7000m

2-seat in M4+, HoHooch lineup, Paul J stroke, Karen cox. 3 x 6min pieces, 30spm max. Poor set, still feeling ragged on port. Wondering if…

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10/07/26 46:00.0 8,860m 2:35.7

5mi in 40:55 L4. Cooldown L3 @ 6.1mph to end.

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10/06/26 50:00.0 24,880m 2:00.5

HIIT 15x 1min/1min, L15/L8. Sprints at 195/200W, rest at 110W. L8/L7 to finish.

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10/05/26 8000m

3-seat in M4-, Paul J stroke. Rough water, set not very good, my stroke felt very sloppy. Some decent strokes near end of practice when w…

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10/04/26 9000m

7-seat in MX8, Larae stroke.Lisa cox. ATI, but a fair distance by sixes. Piriformis/glute REALLY sore all second half

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10/02/26 51:45.0 10,000m 2:35.2

Elliptical L4. 6mi in 49:54. HR monitor stopped working at about 42min, just when rate going above 143bpm, I didn't slow down, held…

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10/02/26 51:45.0 10,000m 2:35.2

Elliptical L4. 6mi in 49:54. HR monitor stopped working at about 42min, just when rate going above 143bpm, I didn't slow down, held…

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10/01/26 30:05 6,457m 2:19.8

End of Leg Day. Left glute/piriformis pretty sore by finish, was irritated by lifting prior.

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09/30/26 36:00.0 17,850m 2:01.0

HIIT 10 x 1min L15(190+W)/1min L8(110W), L8 to finish 36min. HR jump after #4, never dropped back to normal range.

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09/29/26 30:04 6,480m 2:19.2

T2 steady, lower rate than usual at (unintentional at first), ratio 0.3 or lower. 5460m in 25min (after warmup)

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09/28/26 5200m

Welland, row from dock to start.

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09/28/26 20:58.9 5,000m 2:05.8

Head of the Welland , Men's 8. Second place (out of 4 boats, us being oldest, adjusted time 19:00.2)

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09/24/26 30:04 6,577m 2:17.1

Slowed to 2:17/2:20 range earlier than usual to keep HR in T2 zone. Concentrating on low shldrs and body-over position.

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09/22/26 35:00.0 17,400m 2:00.6

End of easy Leg Day. 27min in T2 zone. Warmdown 30-35min L7/8 held HR above T2 floor.

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09/21/26 30:00.0 5,900m 2:32.5

Elliptical L4, 3mi in 23:54. End of UpBod Day. Warmdown L3/6.8mph gave HR level @ 133bpm.

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09/20/26 30:05 6,574m 2:17.2

4538m for 20min steady state in middle. Slowed to 2:15-ish pace for last 5min to keep HR from climbing. DF=120, getting 1.77m/s drive sp…

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09/19/26 8000m

Stroke in MX4-. Head race piece from athletic field flagpole to Boathouse dock flagpole.

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09/18/26 7000m

2-seat in M4+. Dixon stroke, Jenn cox. Wasted half of practice waiting for other boat. Very sloppy set made it tough for me, still learni…

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09/17/26 35:00.0 17,400m 2:00.6

End of Leg Day (some shldrs & chest). T2 for 21min, L12/11/10 to 30min. Warmdown at 100W/L made HR level at 134-ish.

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09/15/26 35:00.0 6,860m 2:33.0

4mi in 32:09. Bogus erratic HR readings, manual check at end below 140bpm.

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