Real ride at cabin, 14.45mi. Mburg/Tmhk/628 loop. Personal best in spite of HR never over 146. (1:11:00 on July 3) Excellent road condi…

7 in Mixed 7 w 2 noobz, complete waste of a practice.

3 in Men's 4, Charlie stroke, Pat(?) cox

Edge upright. HR never over 156, that was hard enough. (509 m/min)

Trying a little low rate, too TIRED!

Planning 45min, too tired to maintain 2;10 splits, QUIT. Forgot HR strap.

row-out/cool-down

warm-up, quick one in team Tent (parking lot)

"Rest Distance" after the 4 intervals above.

experimenting w force curve when tired, slow rate. Fairly curved, no initial spike giving avg force of about 500N

Row-out slow rate after HR recovery

20min @ 23spm, monthly reported erg. Waaay better than 09Aug (faded badly last two 4min splits), but a little slower than 12July.

Warm-up 5

7 in mixed 8, Charlie stroke, Pat cox. 2 laps BH-YC-BH. Some Rock-and Row drills, some steady pieces, last one @ 24spm

Warm-down, kept HR over 160 for 6min

5 x (5min @ 22spm + 1min race pace, 28-ish). Better than last one 15Aug (7087m).

5:00

7 in mixed 8, Paul S stroke, Pat cox. Mostly drills and slow rate stuff. Then Tanya's beginners "clinic", 7 again, Holly s…

3 in Men's 4, Paul S stroke, Laura cox. Short practice, late start due to bad roads after storm.