technical warmup

20 mins total:
30 sec on/ 30 secs rest
2:07/500 23spm

2:22.9/500m

coached ERG
2:15.4/500m 24 SPM

rest intervals to the 20 min piece

warmup at the boathouse

2:24 ave split, 22 spm
ranged from 2:13 - 2:06. ave split included a 0 piece..really was 2:13-2:16 most of the pieces

5,4,3,2,1 starting at 18
splits much slower than earlier pieces

variable piece - 2 min each of 18, 20, 22, 24, 26. splits 2:21 to 2:26 (last one)

steady state : varied 23-24 wpm (should have been 18) splits ranged from 2:17 to 2:20

warmup then IPOD died

at the boathouse

at Big Moose

at Big Moose, bbest was 2:15, 23spm

interrupted on the 8th piece of 1:40 with 20 rest