Warmdown to let HR drop some.

30min easy/steady. TN recommended race-week workout was maintain 75% max HR, but at 19-21spm mine climbed, I tried to keep it below 160bp…

(est dist) 1st time in Resolute we'll be racing in Ann Arbor. Short row, hot-seat swap.

Road bike: 11.55 miles, 54 min. John R to Avon and back.

(est dist) 5-seat in mens 8, almost identical to lineup we'll be racing in Ann Arbor. Starts and some short high SR pieces.

STATIONARY BIKE in garage. 36min, 3 x intervals 1min on, 2min off. HR at or above 160 for about 14min.

Sculled first time, in "training pair" w. Paul Stefanutti in bow. Tanya said I did pretty well.
WEIGHTS at Edge in p.m. Le…

Bow in 4, the RK Bell. High SR intervals and starts. Having a little trouble with the catch during starts and occasionally at high SR. Ma…

warm-down. Settled down to 18-19spm, 2:30/500m splits, 149bpm heartrate.

90/60/30 intervals x 10.
90sec at 20-21spm, 2:10ish splits
60sec at 2:00 splits
30sec at 28-29, 1:56-1:57 splits

warm-up. Pick drills then 4 min steady.

(est dist) 5-seat, mens 8, prepping for AA regatta: High-ish stroke-rate pieces and starts.

WALK at Clear Lake, 3.75 mi

Bike ride at cabin, 14.72 mi in 1:11

5-seat in Men's 8 (plus Sarah on for Zack.) Pyramids at race pace and starts.

(est dist) 5-seat in Mens 8 (with Sarah replacing Zack). Starts and short race-rate pieces. Reported to TN bad butt-end handle on oar Gol…

(est dist) 7-seat in Mens 8. Noticed grip on oar gold-7 was very worn, rubber bits coming off, reported to TN.
Sharp pain in left sho…

warm-down for HR recovery: 18spm, 2:30 splits, HR settled at 150bpm (I could do that all day!)

3 x 15min pieces:
1 at 23-24spm, 2 and 3 at 21-22 (2:10 splits)