20min @ 24spm, team workout in tent. Much slower than last one 28Sep, but not fresh after 20min previous piece (also very slow 1st 4min w…

Team workout in tent, warming up @ 20ish spm

Team erg in tent, lined up in 8s, Ryan stroke me 7. Worked up to 4 intervals of 1min @ 28spm, 2min @ 18spm.

Team erg pt. 2, ramped up to 28spm. Shortened up badly by end trying to maintain rate behind Ryan. (Didn't save to ErgData, see phot…

Trying to maintain 2:06-ish splits at beginning. Faded but managed to finish. Slower than 20Sep when I stayed under 2:07 thru 20min (and…

Warm-up 5

5 in Men's 8, Paul D. stroke, Paula cox.

7 in Men's 8, Ryan stroke, Tom T cox. BobLo boat and back.

5 in mixed 8, Heidi stroke, Pat cox. RenCen.

Head of the Grand, Lansing. 7-seat, Ryan stroke, Junior cox (goofy kid!).

Cool down, keeping HR over 160bpm

20min @ 23/24spm. Slightly faster than last (2:03.8 on 15Sep). Strong last couple of minutes. Max HR=171bpm

Warm-up 5

Warm-up to start of HoW.

Head of the Welland. Stoke in Men's 4+. Slow! Kate cox, me stroke, Tom T(?), Mike W, Ray J.

Stroke in Mens 4+, last practice before Welland, Ray finally showed. Amar cox.

Row-out after HR recovery, low stroke rate

Planned 45min @ 20/22spm. Getting very tired and sloppy so tapered off on split time then QUIT. HR 159+ for 19min.

Warm-up 5

7 in Men's 4, Ryan stroke, Junior Matt cox. Still doing "micro-pause" at finish before hands-away (WHY?!?!). Crappy boat.<…