Edge upright #085. Intrvls, see MyWorkouts.

7 in Mens-8, Paul J stroke, Kendall cox. 4 x 4min pieces @ 27/28spm. Past YC to NE tip of island, back to BH, up to YC, back to BH. (Hit…

7 in Mens8 (plus Holly. Paul S stroke, Kate cox. ATI, steady 25/26spm from foot of island to boathouse flagpole, about 9k. Pretty solid r…

Row-out after 2min recovery.

6 x 5min intervals, 4min @ 21-22spm + 1min @ 26-27spm. Felt much better between sprints. Best since May.

Warmup

3-seat Mens quad scull, Paul J stroke. To CG then long piece back to foot of BI.

Mixed 8, Paul S stroke. To Bob Lo boat then 3300m piece back thru the bridge.

Garage. 6 x 2min ON/2min OFF, then a couple of 1/1s.

Team w/o in tent with crew in lieu of water (windy). 8 x 2min ON/2min OFF. First 2 1/2 intervals @ 28spm, couldn't hold it for all o…

warmup, extra-long. 2nd 5min tried to maintain 2:10 pace at sub-20spm.

Elliptical at Edge (#054). 4.33mi, most al L6. 4mi in 31:47, pretty steady 7.5mph, then warm down. HR maxed at 147 (see myWorkouts).

5min warmup then 40min steady @ 21/22spm. Avg splits 2:07.3 (2:09.0 for 1st 7) Faster than 16July. Strong finish! HR= 156bpm (checked 20-…

7-seat in Mixed 8, Paul S stroke, Melanie cox. Drills to Coast Guard, head race piece back @ 28spm, 3300m good, hard row.

7-seat in Mixed 8. Paul S stroke, Chloe S cox. ATI, including non-stop from foot to foot at 26/28spm, about 10k.

Rowout after HR recovery

Steady 22/23spm. Slower than last on 22July, about same as 02July. Sagged to 2:10 pace in middle.

Warmup

7-seat, Melanie stroke, Chloe cox. ATI, hard row 24-26 non-stop from foot of island to fishing pier near boathouse (5.12mi = 8200m), took…

Cabin loop. Personal Best?