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Gary Smith

Log

Date	Workout	Score	Ave	Type	Comments	Action
11/07/23	45:00.0	23,700m	1:53.9	BikeErg	Edge upright. Intrvls at level L15/L11 (2min ON, 1min OFF at start, then 1/1), down to L14 then L13 toward end. HR never hit 160bpm. (527…	View workout
11/05/23	5:09	1,148m	2:14.9	RowErg	Row-out for form. HR monitor correct by end 160bpm	View workout
11/05/23	30:00	7,082m	2:07.0	RowErg	6 x 5min intervals, 4min @ 22spm and 1min sprint. Faster than 26Oct, still slower than 27Aug (5x6min)	View workout
11/05/23	6:53	1,521m	2:15.9	RowErg	warmup	View workout
11/03/23	41:00.0	17,500m	2:20.5	BikeErg	Garage stationary. Intrvls, barely hit 160bpm.	View workout
11/02/23	5:00	1,065m	2:20.8	RowErg	row-out after leg weights	View workout
10/31/23	5:11	1,053m	2:27.7	RowErg	Row-out cool-down, HR recovery	View workout
10/31/23	45:00	10,519m	2:08.3	RowErg	Goal: 20-22spm and 2:10 splits. Only 45min piece I've finished this year!! Much better endurance than last try for a steady over-30m…	View workout
10/31/23	1:39	391m	2:07.2	RowErg	Video session 2	View workout
10/31/23	5:00	1,028m	2:25.9	RowErg	START OF POST-SEASON Warm-up 5	View workout
10/31/23	2:11.0	512m	2:07.9	RowErg	video session 1	View workout
10/28/23	15:21.1	4,100m	1:52.3	Water	HoSR Mixed Masters 8. Paul D. stroke, Nabil cox. Faster than Men's 8!!	View workout
10/28/23	15:44.6	4,100m	1:55.1	Water	HoSR Men's Masters 8 (Veterans, 60+). Ryan stroke, Mason Kingsley cox. Slowest of 6 boats.	View workout
10/25/23	36:00.0	15,000m	2:24.0	BikeErg	Garage stationary. Intrvls, couldn't get HR over 157 (Est Dist 417m/min)	View workout
10/25/23	3000m			Water	7 in Mens Philly 8. Ryan stroke, Shannon cox. BH-YC and back, pre-regatta tune-up. Nabil in boat finally, smooth water, felt really good.…	View workout
10/24/23	5:07.8	1,169m	2:11.6	RowErg	VA Fitness Center. After 10min piece. 16spm	View workout
10/24/23	10:07.9	2,310m	2:11.5	RowErg	VA Fitness Center. DF=120. 5min pick drill then 5min steady 21spm and 2;03.4 splits.	View workout
10/24/23	9500m			Water	7 in Mixed Philly 8, Hannah stroke, Paula cox. To CG pier and back. Nice water, pretty good row.	View workout
10/22/23	9000m			Water	7 in Mens Philly 8 (still no Nabil), Ryan Stroke, Paula cox. To near end of CG fishing pier. Rough water, poor set, sloppy row.	View workout
10/21/23	8000m			Water	7 in Mixed 8, Ryan stroke, Junior cox.	View workout
10/20/23	35:00.0	15,000m	2:20.0	BikeErg	Garage stationary. Intervals	View workout
10/20/23	5000m			Water	Philly Mens 8 (Shannon sub for Paul, KJ for Nabil). Ryan stroke, Paula cox. Almost to water intake and back.	View workout
10/19/23	7:14	1,517m	2:23.0	RowErg	cool-down for form	View workout
10/19/23	20:00	4,806m	2:04.8	RowErg	20min @ 24spm. Slower than many times in Sept and Aug. Trying to keep shldrs down and arms fully stretched without overreaching. Felt muc…	View workout
10/19/23	10:00	2,214m	2:15.5	RowErg	Warmup, DF=120	View workout

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