Stroke in Men's 4 (Amar sub for no-show Ray), Heidi cox.

Stroking Men's 4, bucket rig. Kate cox. Felt pretty good.

Row-out/warm-down

20min @ 24spm. Stopped briefly at 15min, gassed, picked up again. Still faster than 11Sept when I didn't quit.

Warm-up 5

Men's 8 (extra practice on day-off). ATI, Ryan stroke, Pat cox

7 in Mens 8, Pat cox, Ryan stroke. To CG then raced Womens 8 back. Felt OK, but too slow. Set not too bad. Nice flat water.

7 in mixed 8. Paul S. cox, Tom L. stroke. Low rate up Detroit side almost to BobLo Boat in the rain

row-out, keeping HR over 160bpm

20min @ 24spm. Not as fast as last week for first 4 splits, tapering off badly after first 2, but didn't have to quit (like last wee…

Warm-up 5

7 in Men's 8. To CG Stn, then long piece back. Rough water from many bass-boat wakes, sloppy, awkward, rowing. Wore HRM, see my Work…

2 in Men's Quad, Nabil in bow steering. Felt OK, trouble w release right hand (port oar). Lost grip completely near end of row. BH-Y…

Cool down

90/60/30 x10. Much slower than last one on 12June (7272m, season best). HR not getting up to 170 like on better ones.

Warm-up 5

7 in Mens 8 (Amar in for no-show Ray). Pat cox, Ryan stroke. To Coast Guard and back.

Row out

20min @ 24spm, goal of 2:02. Good strong row till I hit the wall at 1:30 to go.

Warm-up