3,2,1 LADDER

3min on, 3min off, 2min on, 2min off, 1min on, 1min off,2min on, 2min off 3min on, Done.

Cover as much Distance as possible, Choose terrain that mimics your upcoming Race or Event.

Post Distances and Terrain To Comments:

We were out in the double; perfect weather! 

We need to get the singles rigged so we can get out in those, too.  However, we have a garden shed building project languishing.  That'll take a lot of time this weekend!

Map views:

      Bing Maps

      Google Maps

      Google Earth

---

Interval details:

Workout 1, 6:28 AM - 6:47 AM, 2305 m    (show rest intervals)   (View Summary Chart)   (Download Summary CSV)

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Time	6:28 AM	3:00.0	573	3.18	2:37.1	76	25.3	view	download
2	Time	6:34 AM	2:00.0	388	3.23	2:34.7	52	26.0	view	download
3	Time	6:38 AM	1:00.0	193	3.21	2:35.6	28	28.0	view	download
4	Time	6:40 AM	2:00.0	402	3.35	2:29.3	57	28.5	view	download
5	Time	6:44 AM	3:00.0	577	3.21	2:36.0	84	28.0	view	download

Workout 2, 6:49 AM - 6:58 AM, 691 m      (Download Summary CSV)

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Just Go	6:49 AM	6:57.4	691	1.66	5:02.0	115	16.5	view	download

A Newbie In The Boat

No, we didn't wear helmets for rowing...

Charles stayed in bed this morning, claiming back problems. He is determined to be out Thursday morning, though.  Kirsten, however, was able to get in a row because avid endurance athlete and good friend Jeff was in town and wanted to try another round of rowing.  So we headed out on Tuesday morning for his second row ever.  We put him into the stern, and I took the bow position for coaching convenience.  Jeff remembered a lot of what he had learned last August.  We could basically pick up from where he left off.  Last year, he learned basic oar technique and only started adding the legs at the very end.  This year, he was able to do a lot more of the full stroke, plus I was able to add in for an actual doubles row.  We stayed in the inlet; an easterly breeze had kicked up and the water in the canal was a bit rough.  It worked out fine for learning however; it just made it easy to work on turning the boat around.  

Jeff will be back in July for more!  He enjoys this sport, and is excited to continue learning it.

Until next time, here's wishing calm waters to you!

Kirsten

Morning row.

No drills just rowing to MTU and back.  Fun!

Map views:

      Bing Maps

      Google Maps

      Google Earth

---

Interval details:

Workout 1, 6:03 AM - 6:30 AM, 3532 m      (Download Summary CSV)

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Just Go	6:03 AM	22:56.0	3532	2.57	3:14.8	488	21.3	view	download

A nice morning

Kirsten and I are putting up a garden shed, but we started our day with a nice little row.

Once around the bowl in the double, with the following drills:
Legs only
Pause at arms and body away
Pause at 1/2 slide
Entry drills at catch and release
Then we rowed home.  We were both surprised that no boats were out yet on the Big Weekend.
All in all, a great time!

Here's the data:

Map views:

      Bing Maps

      Google Maps

      Google Earth



Workout 1, 7:53 AM - 8:20 AM, 2493 m      (Download Summary CSV) 

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Just Go	7:53 AM	17:48.7	2493	2.33	3:34.3	319	17.9	view	download

Ciao,

Charles

A Sunday Row

Kirsten on her way home calls me and says, "the water is like glass!"  Once home we get changed and off we go to the boats.  The water was like glass and we had a nice row.  Once we warmed up, we worked on a few drills:
Pause at arms & body away
Pause at the catch
Legs only
Square blade rowing, one at a time
Square blade rowing, both together

For each exercise we did 3 sets of 4 reps drill, 4 reps row.

Here's the data:
Workout 1, 11:22 AM - 12:09 PM, 4000 m      (View Summary Chart)   (Download Summary CSV) 

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Just Go	11:27 AM	32:01.3	4000	2.08	4:00.2	514	16.1	view	download

1st Spring Row!

We finally got out to row in the double.  Yep, it's time to start getting to bed early so we can row in the morning.

Here's the data:
Google Maps
Workout 1, 10:35 AM - 11:42 AM, 6133 m      (Download Summary CSV) 

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Just Go	10:35 AM	53:24.0	6133	1.91	4:21.2	889	16.6	view	download

New Blog, New Direction.

Hi!  If you've been reading this, you may have been wondering, "What's this got to do with the rowing club?"  I have been straying pretty far, what with CrossFit and then skiing.  I think I have fixed that with a new site devoted to the CrossFit and CrossFit Endurance pursuits of ours and our friends.

Appropriate fanfare of trumpets; Ta-ran, Ta-ra!

Keweenaw Strength & Conditioning

All of the posts from this blog have been copied in, so you can see where we've been.  We'll be posting WODs and results as well as progress reports.

There's also a pathway for new folks to get involved.  There's no telling where that might lead.

So, click on the link and head on over to the new blog.  There's new posts not seen here and lots of other information.  Many thanks to Dan for the hard work that led to that look of satisfied pain.  I want some of that!  If you want to be kept up-to-date, subscribe to the post and comment feeds.

For rowing club stuff, I'll still be posting here.  All the workouts will be at KS&C.

Thanks so much for following;  it's great to hear back from you.  I hope you enjoy the new blog.

Ciao,

Charles