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Gary Smith

Log

Date Distance Time Pace Comments Action
10/17/23 10,000m

7 in Mens 8, Ryan stroke, Paula cox. CG and back.

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10/16/23 1,085m 5:08.4 2:22.1

Row out, low rate for form

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10/16/23 6,913m 30:00.0 2:10.1

(DF=120) 6 x 5min intervals, 4min @ 22-24spm + 1min @ 26-26spm. VERY slow to recover after sprints, couldn't maintain anywhere near…

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10/16/23 2,133m 10:00.0 2:20.6

Warmup. Longer just to see how it felt.

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10/15/23 6,000m

7 in Mens 8 (except 3 replacements), Ryan stroke, Paula cox. BobLo and back. Sloppy, rough row.

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10/14/23 3,828m 16:00.0 2:05.3

(Team Igloo workout) DF=120. 2min race-pace + 2min off. Couldn't maintain 28spm past 1min, tapered way off by 1:30.

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10/14/23 4,743m 20:00.0 2:06.5

20min @ 24spm. Slow, tired from yesterday?
Team Igloo workout.

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10/14/23 1,184m 5:54.6 2:29.7

warmup

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10/14/23 2,947m

"Rest Distance" between 2min intervals

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10/13/23 8,769m 38:25.1 2:11.4

(Drag Factor 109)
Aiming for 45min @ 22spm. Doing OK at 2:09 splits till started to fade at about 30min, took a couple of brief break…

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10/13/23 988m 5:00.0 2:31.8

Warm-up 5

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10/12/23 10,000m

7 in Mens 8, Nabil stroke, Paula cox. Coast Guard and back. Much more comfortable following Nabil than Ryan.

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10/11/23 452m 2:00.1 2:12.8 View workout
10/11/23 1,115m 5:15.3 2:21.3

Tried to maintain 2:10 splits but even that wasn't working. QUIT.

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10/11/23 711m 3:00.0 2:06.5

Tried 90/60/30, but tired, no punch, QUIT after one.

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10/11/23 1,037m 5:00.0 2:24.6

Warm-up 5

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10/11/23 6,500m

7 in Men's 8 "extra" practice. Ryan stroke, Paula cox.

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10/10/23 6,500m

7 in Men's 8, Tom L. stroke, Paula cox. Very rough water, poor row. To Bob Lo boat on Detroit side, back on BI side.

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10/09/23 25,000m 48:00.0 1:55.2

Edge upright. HR 159+ for over 20min. (521 m/min)

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10/08/23 639m 3:10.6 2:29.1

Row-out for cool-down

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