Manoeuvres for beach rowing, in a yolette.

Many just legs + hips with complete strokes for last 100 m of each km

Down with cold.
Tried a pseudo L4 workout. Went ok, but more tiring than expected.

Alternate between lever on 1 and light legs + hips, and lever on 10 hard legs + hips

Eased back into trying full stroke after arms, arms + hips, etc.
Strapless, no pain, some tiredness.

Leg push test

Repo, just legs, legs + hips. Occasionally ~10 strokes at "strong leg power". A few soft complete strokes.

Repo, just legs, legs + hips. Occasionally ~10 strokes at "strong leg power"

Cool down
target: 2:53 @ 14-16 spm

Level 3 60 min @24-26 spm
Target Pace: 2:23.9 based on 2:23.9 for 11k 28 March 2022
Aim was to achieve following 2k splits (reali…

Level 3 Warm up:
0-> 200m @ 2:18.5 @ 26-27spm
->850m @ 2:53 @ 14-16spm
->1000m @ 2:07.4 @ 28-30spm
->1450m @…

Recovery
target L4 recup pace: 2:53 @ 14-16 spm

Warm up, some technical exercises
- just hands
- just back
- just legs
- legs + back
- back + arms
etc

Cool down
target: 2:53 @ 14-16 spm

Level 4 60min based on 2:03/500m
176 (2@16, 2:34; 2@18, 2:29; 2@20, 2:24; 2@18, 2:29; 2@16, 2:34)
178 (2@17, 2:31; 2@19, 2:26; 2@…

Level 4 Warm up:
0-> 200m @ 2:18.5 @ 26-27spm
->850m @ 2:53 @ 14-16spm
->1000m @ 2:07.4 @ 28-30spm
->1450m @…

Cool down
target: 2:53 @ 14-16 spm

L3 Interval
Target 6 x 1500m @ 2:20, rest - 2:20
Only did 4...
1/ 2:19.8
2/ 2:20.6
3/ 2:19.5
4/ 2:18.8
Averag…

Level 3 Warm up:
0-> 200m @ 2:18.5 @ 26-27spm
->850m @ 2:51.3 @ 14-16spm
->1000m @ 2:07.4 @ 28-30spm
->1450m…

Cool down
target: 2:53 @ 14-16 spm