Head of the Schuylkill Regatta, Masters Mens 4+, 50-59 age category. 7th place out of 13 boats, raw time 15:00.0 (3800m course). Beat &q…

Schuylkill River, easy practice row for course familiarization. Mixed 4, Tanya cox

7-seat in Mixed 8, stern 4 being Mens 4 for HoSR. Tanya cox, Charlie stroke. A short row as Mens 4 at end of practice to check new slide…

7-seat in Mens 8, Maria cox, Charlie stroke. Water a bit rough, but some good-ish laps at 30spm. Hit buoy #5, came down stbd side (buoy i…

7-seat in Mens 8, Maria cox, Charlie stroke. Windy and rough water.

cool down

20min @ 24spm for "monthly erg" to Tanya. A little slower than on 20Sep, and way slower than Aug and July (sub-2:00 Pers Best)…

warmup

warm-up plus "Rock-and-Row" directed by Tanya N., steady 14/16spm

2nd of 2 (90sec rest period), 24spm and up a little, HR 161bpm at end.

Team erg in tent. 24spm steady. 1st of 2 sets. HR 161bpm at end.

cool down

Starting goal: 20min @ 24spm, holding 2:00 splits. legs had no punch, dying by 4min. At 6min, gave up and went to 19-20spm holding sub-2:…

warmup

Team workout in tent, too windy to row. 4 x 7min @ 28spm with squats, arm circles, toe raises during 2-ish min rest intervals.

warm up

5min intervals, stairstep rates: 17, 20, 22, 20, 18, 17

3-seat in Mens 4, Philly line-up: Charly stroke, Maria cox. 2 laps BC-YC-BC. ROUGH water!

Cool-down