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Gary Smith

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
11/24/23	2,232m	10:05.0	2:15.5	RowErg	Hwt	Post leg day loosen up	View workout
11/23/23	6,067m	30:00.0	2:28.3	SkiErg		Elliptical. L8 and 7.7mph giving 138-ish Watts. HR up to mid-150s	View workout
11/21/23	464m	2:24.4	2:35.6	RowErg	Hwt		View workout
11/21/23	10,342m	45:00.0	2:10.5	RowErg	Hwt	5min warmup, 30min sub-2:10 splits, 10min ramp down. 2:09.1 avg splits for 40min. HR 160+ for 20+ min.	View workout
11/17/23	10,273m	45:00.0	2:11.4	RowErg	Hwt	(Forgot phone, and HRM not working) 5min warmup, 30min @ 21spm, 10min rampdown 16/18spm HR=160 at end of piece, so likely holding…	View workout
11/15/23	5,625m	25:04.1	2:13.6	RowErg	Hwt	5min each @ 16/18/20/18/16spm. HRM not working, ending HR 144bpm. Low back a little sore.	View workout
11/15/23	1,024m	5:00.0	2:26.4	RowErg	Hwt	Warm-up 5	View workout
11/14/23	1,609m	7:44.0	2:24.1	SkiErg		Elliptical, 1 mile. HR=144 at finish	View workout
11/12/23	10,000m			Water	Hwt	ATI, 7-seat in mixed 8, Kate stroke, Tanya cox	View workout
11/11/23	10,000m			Water	Hwt	ATI, 7-seat in mixed 8, Kate stroke, Tanya cox.	View workout
11/09/23	1,609m			SkiErg		Elliptical, 1 mile.	View workout
11/09/23	17,500m	40:00.0	2:17.1	BikeErg		Garage stationary. Intrvls, hard. HR stuck around 152, maxed at 155.	View workout
11/07/23	23,700m	45:00.0	1:53.9	BikeErg		Edge upright. Intrvls at level L15/L11 (2min ON, 1min OFF at start, then 1/1), down to L14 then L13 toward end. HR never hit 160bpm. (527…	View workout
11/05/23	1,148m	5:09.8	2:14.9	RowErg	Hwt	Row-out for form. HR monitor correct by end 160bpm	View workout
11/05/23	7,082m	30:00.0	2:07.0	RowErg	Hwt	6 x 5min intervals, 4min @ 22spm and 1min sprint. Faster than 26Oct, still slower than 27Aug (5x6min)	View workout
11/05/23	1,521m	6:53.5	2:15.9	RowErg	Hwt	warmup	View workout
11/03/23	17,500m	41:00.0	2:20.5	BikeErg		Garage stationary. Intrvls, barely hit 160bpm.	View workout
11/02/23	1,065m	5:00.0	2:20.8	RowErg	Hwt	row-out after leg weights	View workout
10/31/23	1,053m	5:11.2	2:27.7	RowErg	Hwt	Row-out cool-down, HR recovery	View workout
10/31/23	10,519m	45:00.0	2:08.3	RowErg	Hwt	Goal: 20-22spm and 2:10 splits. Only 45min piece I've finished this year!! Much better endurance than last try for a steady over-30m…	View workout

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