7-seat in Mens8, Paul S. stroke, Melanie cox. Downriver past RenCen, Multiple pieces at race-pace. 1min/3min/5min/7min/etc

Edge upright. Intrvls x 10, 1/1

3-seat in Mixed 8, Melanie stroke, Heidi cox. To Coast Guard and back, two x 19min pyramids 4min @ 22spm to 1min @ 28 and back down.

row-out after 3min recovery

6 x intervals of (4min @ 22spm + 1min @26spm). HR=159 at end (comp. w. 148 in August!)

warmup

Pyramids x 3: 3min @ 20, 2min @ 22, 1min @ 24, back down. Then 22/24/26/24/22, Then 24/26/28/26/24.
(Team tent workout)

warmup

Rest dist. from intervals x 3

7-seat in Mens 8, Paul S stroke, Pat cox. 3 laps BH-YC, 2 of them rowing by 4s.

DF=131. Intrvls 2min/2min, ladder 20/22/24/26/28/26/24/22/20spm. Quit during 28 and second 26spm. (Forgot to set split time to 2min)

warmup. DF=130

Cabin loop, 14.4mi. A little slower than previous due to sandy roads and strong winds. Max and avg HRs same as previous.

Bow in Men's 4, Neil cox, Paul S stroke. 1st row w Atticus, extremely poor set, down to stbd was killing me. Overall crappy -feeling…

Edge stationary. Intrvls to 38min. Max HR 150bpm. See MyWorkouts.

Warmup in tent before on-water row.

7 in Men's 4. Short practice after storms, rough water.

Bow in Men's 4, Paul S stroke, Pat cox. See Strava map and data. To RenCen, upriver to Roostertail, back to boathouse.

8 x 2min w. 2min rest between. 7 seat in Men's 8, I think?

7 in Men's 8, Paul S stroke, Bella cox. ROUGH water, went clockwise to Head island and back (Strava map), took many waves over gunwa…