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Rick Bayko

Log

Date	Workout	Score	Ave	Type	Comments	Action
10/23/21	45:01.7	6,100m	3:41.4	Water	PM----Warmup & Mighty Merrimack race from Lowell Boat Shop in Amesbury, MA/ 4K in 26:20.9 (3:17.5/500m) with 4 hairpin turns and weir…	View workout
10/22/21	12:00	2,466m	2:25.9	RowErg	Cooldown	View workout
10/22/21	2x1600m/3:30r	13:25.8	2:05.9	RowErg	AM----45rhr (a little high)----143 lbs (a little low)----2 X 1600m AT (3:30r)----hr much higher than expected/seem to have lost some fitn…	View workout
10/22/21	12:00	2,550m	2:21.1	RowErg	Warmup	View workout
10/21/21	10200m	24:58.6	2:26.9	BikeErg	PM----61rhr/high, but felt fine.	View workout
10/21/21	10:00	2,055m	2:25.9	RowErg	Cooldown	View workout
10/21/21	4x14:00/3:30r	12,611m	2:13.2	RowErg	AM----41rhr----4 X 14' UT1 (3.5'r)----Slower than last month, but lower back held up OK---Not too bad.	View workout
10/21/21	10:00	2,110m	2:22.1	RowErg	Warmup	View workout
10/20/21	20:00	4,083m	2:26.9	RowErg	Cooldown	View workout
10/20/21	6x2:00/1:00r	3,051m	1:57.9	RowErg	AM----40rhr----110df----CTC (6 X 2'/1'r--deduct rest meters for CTC)----First hard erg workout in weeks/lower back behaved--chi…	View workout
10/20/21	21:00	4,446m	2:21.7	RowErg	Warmup	View workout
10/19/21	24:59.0	10,200m	2:26.9	BikeErg	PM----48rhr----45df----80rpm----91-100hr----Active rest----first time on the bike in three weeks, hopefully the start of a new up cycle t…	View workout
10/19/21	1:04:12.0	9,652m	3:19.5	Water	AM----CRI Vets----Double, D8, Me-stroke, Tim-Bow & foot steering----defective steering mechanism kept us stopping and straightening o…	View workout
10/17/21	34:07.9	6,300m	2:42.5	Water	AM----CRI Vets----Double (D1) Paul at stroke w/foot steering, Me at bow----windy and a little choppy in the pond, nice in Narnia----Lower…	View workout
10/14/21	1:02:26.0	10,400m	3:00.0	Water	AM----CRI Vets----4+ of John-4, Wyane-3, Me-2, Paul-1, Ken (c)----Felt much better than the same lineup on Tuesday	View workout
10/12/21	53:34.3	8,561m	3:07.7	Water	AM----CRI Vets----4+ of John-4, Wayne-3, Me-2, Paul-1, Ken (c)----Pick drills, slow steady, pause drills in the fog----slow day----lower…	View workout
10/07/21	1:05:20.0	11,234m	2:54.4	Water	AM----CRI Vets----Quad, Me-4, Wayne-3, Ben-2, Paul-1----Pause drills and power 20s downstream----'Head race' back upstream----L…	View workout
10/05/21	1:05:00.0	12,000m	2:42.5	Water	AM----CRI Vets----Straight 4/ Franklin-4, Wayne-3, Me-2, Marcel-1----After warmup longish pieces @ 24/26 then 26/24--26/28 then 28/26--28…	View workout
10/03/21	50:18.0	8,039m	3:07.7	Water	AM----CRI Vets----Boat A17----Steady downriver----20on/20 paddle on the way back----felt pretty good.	View workout
10/02/21	1:15:36.0	10,289m	3:40.4	Water	AM----Essex River Race course w/PaulG----Bad navigation by me on a winding course, some waves and wakes----3:35.7 pace on the course, if…	View workout
09/30/21	1:04:10.0	11,751m	2:43.8	Water	AM----CRI Vets----Straight 4, John-4, Me-3, Ben-2, Franklin-1----Tweaked left side of lower back again getting into the boat/stiff and so…	View workout
09/29/21	10200m	24:58.5	2:26.9	BikeErg	PM----48rhr----Active recovery	View workout
09/29/21	23200m	1:48:15.3	2:19.9	RowErg	AM----42rhr----Steady UT2 to work on capillaries and mitochondria----Felt decent----Lower back pain in check	View workout
09/28/21	8500m	41:20.3	2:25.9	RowErg	PM----44rhr----Active recovery----Very achy lower back on the left side.	View workout
09/28/21	1:16:21.0	13,200m	2:53.5	Water	AM----CRI Vets----4+ John-4, Wayne-3, Me-2, Ken-1, Paul-C----Pick drill and pause drill partway down----steady longish pieces from 24spm…	View workout

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