AM ROWING
PM ERG
ROWING
Had what turned out to be a really good row. Sarah coxed and I was stroke. A few less experienced rowers in the boat so the potential was there for a frustrating unstable row but it turned out to be surprisingly good.
Traditional warm up in 4's.
Strikes on coxes call finish then
Hands then
Bodies then
Half slide.
Two rate builds 10 stroke steps of 2 points each and topped out at 30.
Turned around near sommerville.
10 and later 15 on 20 off with a couple of city cat stops.
Slow rating 13 power strokes from GPS to BGS rounded out the day. That last fun exercise is a welcome change to get a tired person home.
For me, one noticeable nice aspect was that in the 20 off's, the boat sat up. I've been in much better boats where the offs were all over the place. That showed to me that everyone was focused.
ERG#4
After work another 5k job. This time selected the fixed 5k simply to provide a bit of a comparison yard stick and a finish point.
Did a 1k warm up and then walked around for 5 minutes.
Then started at 30 seconds on 30 off but quickly changed that to 20 seconds on and 40 seconds off.
Once I hit the 2500m mark, I needed a change of focus so went back to just knocking it out at a reasonably constant pace.
Weight stuck at 101kg.
Potentially more cardio
#4. 20.57 6-May-2026 101.6kg
#3 21:17 26-APR-2026 @Centenary 101kg
#2 21:26. 22-Apr-2026 @home
#1 21:45 15-Apr-2026 @home
100.3kg
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