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Gary Smith

Log

Date Workout Score Ave Comments Action
10/02/24 40:00.0 20,570m 1:56.6

Edge stationary. Intervals 1min @ L14/1min @ L10 x 10 (1st one 2min ON). Then steady to 35min keeping HR @ 140 pm

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10/01/24 9000m

7-seat in Mixed 8, Melanie cox, Paul S stroke. Detroit shoreline past Bayview YC (Maheras Gentry Park) and back, 4 x 10 min pieces at low…

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09/29/24 15000m

Welland, Rowing up to starting line 3 times.

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09/29/24 21:16.4 5,200m 2:02.7

Head of the Welland, 7-seat in Mens 8, Paul S stroke, Bella cox. Silver medal of 4 boats. (Handicap 1:03.0)
(Passed easily by 1st boa…

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09/29/24 20:11.1 5,200m 1:56.4

Head of the Welland, 3 seat in Mixed 8, Melanie stroke, Kate cox. Silver medal, 5 boats in race.
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09/28/24 21:24.4 5,200m 2:03.5

Head of the Welland, Men's 4+, Paul S stroke, Neil, Paul J, me in bow. Scott cox. Bronze medal out of 8 boats. (Handicap 1:07.2)
…

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09/26/24 6000m

7-seat in Mens 8. Easy-ish practice before Welland regatta.

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09/24/24 8000m

5-seat in mixed 8. Tom T cox, Paul S stroke. Detroit shore past RenCen and back. 5 x 4min pieces, 2min @ 24spm + 2min @ 28spm.

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09/21/24 10000m

7-seat in Men's 8 (+ Karen), Pat cox, Paul S stroke. ATI, timed from foot to flagpole, 37:33.

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09/19/24 8000m

7-seat in Mixed 7 (4-seat empty). Lisa cox, Tom L stroke. 5 x 5min pieces, down to just past RenCen and back. Tom kept rate over 28spm en…

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09/17/24 10000m

7-seat in Mixed 8, Tom L cox, Scott stroke. To CG and back. "CG Piece": timed from CG pier to HM (harbor master), about 18min.…

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09/15/24 10000m

7-seat Men's 8. Pat cox, Paul S stroke. To CG, back around foot, up to fishing pier and home.

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09/14/24 10000m

7-seat in Mens8 (plus Catherine), Paul J stroke, Paul S cox. ATI. Good water (a bit rough at head of island), not bad set. Check on time…

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09/13/24 40:00.0 20,600m 1:56.5

Edge stationary. Intervals x 10, 1min L15/1min L10. Then 10min steady at L10/11, 82rpm, 142W, maintaining 140bpm.

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09/12/24 10000m

7-seat in Mens8, Paul S. stroke, Melanie cox. Downriver past RenCen, Multiple pieces at race-pace. 1min/3min/5min/7min/etc

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09/11/24 34:00.0 17,530m 1:56.3

Edge upright. Intrvls x 10, 1/1

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09/10/24 9000m

3-seat in Mixed 8, Melanie stroke, Heidi cox. To Coast Guard and back, two x 19min pyramids 4min @ 22spm to 1min @ 28 and back down.

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09/09/24 6:07 1,338m 2:17.1

row-out after 3min recovery

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09/09/24 30:00 7,039m 2:07.8

6 x intervals of (4min @ 22spm + 1min @26spm). HR=159 at end (comp. w. 148 in August!)

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09/09/24 5:00 1,043m 2:23.8

warmup

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09/07/24 3x11:00/3:00r 7,849m 2:06.1

Pyramids x 3: 3min @ 20, 2min @ 22, 1min @ 24, back down. Then 22/24/26/24/22, Then 24/26/28/26/24.
(Team tent workout)

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09/07/24 6:05 1,295m 2:21.2

warmup

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09/07/24 927m

Rest dist. from intervals x 3

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09/05/24 6000m

7-seat in Mens 8, Paul S stroke, Pat cox. 3 laps BH-YC, 2 of them rowing by 4s.

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09/04/24 36:00 8,078m 2:13.6

DF=131. Intrvls 2min/2min, ladder 20/22/24/26/28/26/24/22/20spm. Quit during 28 and second 26spm. (Forgot to set split time to 2min)

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