All Posts

Trying out a different single, not the Empacher, during practice 📊 Metrics Rest Sleep: it said 23 hours, but I'm going to guess about 8 Rowing Intervals/Distance: 1x3', 2x2', 3x1' of race segments Total Meters: about 4500m Average Split: Stroke Rate: varied per piece 🌄Looking ahead Travelling up to Concept 2 tomorrow

2k erg test! 📊 Metrics Rest Sleep: 8h 12m Rowing Intervals/Distance: 2k erg test Total Meters: 2000m Time: 7:35.6 Average Split: 1:53.9/500m Stroke Rate: 31 spm 📝Reflections I covered up the split on my monitor with a piece of tape and focused on just my rate and how I felt. I rowed it like a time trial, including a high 20 at the beginning and a middle move. I am very proud of how it went, and it definitely increased my confidence to help me know that I can row fast just

Some tech and drills as bow of the quad 📊 Metrics Rest Sleep: 9h 15m Rowing Intervals/Distance: Tech, drills, and rate pieces Total Meters: 5785m Average Split: 4:27/500m Stroke Rate: varied per piece 🌄Looking ahead 2k tomorrow

An actual legitimate rest day. 📊 Metrics Rest Sleep: 10h 32m 📝 Reflections I took a real, actual rest day. I know, surprising. But I needed it. I went out on a walk with a friend and got coffee. 🚶🏻‍♀️‍➡️ Walk Distance: 4.26 mi Time: an hour ish Strava stats and the pretty little pond we saw on the walk 🌄Looking ahead Back on the water tomorrow, with a 2k on Wednesday

Flip. 📊 Metrics Rest Sleep: 8h 43m 1x Finals 8:37 am Time: 08:52.94 Place: 6th 2x Finals 10:36 am Time: 07:33.55 Place: 2nd 📝 Reflections So, I flipped right after I crossed the finish line. In front of EVERYBODY. I had a rough race and was getting in my head a lot. I was panicking, not relaxing my shoulders, tiring myself out really fast, and quitting early. I wouldn't have won if I had stayed in control of my mental state, but I certainly wouldn't have flipped. It wasn't

📊 Metrics Rest Sleep: 7h 36m 1x Time Trial 8:40 am Time: 08:01.51 Place: 4th 2x Time Trial 11:06 am Time: 07:31.15 Place: 2nd Ice bath time! ❤️‍🩹 Recovery Ice bath time! I don't want to be sore tomorrow, so I went and got a kiddie pool and bags of ice to make my own on-site ice bath. 📝 Reflections Mental State: Everything is so much Obstacles: I am getting in my head a lot about if I deserve to be here, if I'm going to be ok, etc Lesson learned: Beginning to learn how to s

Driving down to regionals!! 📊 Vital Metrics Rest & Recovery Sleep: 8h 5m Boat on car and ready to go! Run insights on Strava Rowing Intervals/Distance: pre-race warmup (4x30strokes) as well as steady state Total Meters: approx 4k 🏃🏻‍♀️ Running Warmup run Distance: 1.19 miles Time: 9:57 min Pace: 8:18/mi 📝 Reflections Mental State: Everything is so much Obstacles: I am getting in my head a lot about if I deserve to be here, if I'm going to be ok, etc Lesson learned: Begin

Went to try and calm down last day before regionals. I went and got a massage, ate a muffin, visited a new bookstore, and packed my bags. 📊 Vital Metrics Rest & Recovery Sleep: 8h 5m Rowing Intervals/Distance: 2x2' base pace, 3x1' starts Total Meters: approx 6k Average Split: n/a Stroke Rate: 32 spm base, 40 spm sprint The baked goods. I had one of the chocolate muffins 📝 Reflections Mental State: Nervous Obstacles: I like to distract myself by being busy Lesson learned: I'

📊 Vital Metrics Rest & Recovery Sleep: 8h 30 min Rowing Intervals/Distance: 5x12 minute pieces Total Meters: Probably about 11k (again was struggling with watch gps) Average Split: 2:30/500m Stroke Rate: Low low rate (like 18spm) and drills 📝 Reflections Mental State: More sleep Obstacles: Not tapping down before feathering Lesson learned: How to not open back too early and power through legs 📚Other ISP notes Had a lovely chat with Fred Borchelt on the phone, got to learn

📊 Vital Metrics Rest & Recovery Sleep: 8h 52 min Strava piece Rowing Intervals/Distance: 6 x 250m Total Meters: about 5k (again was struggling with watch gps) Average Split: 3:14/500m Stroke Rate: varied per piece 🏋🏻‍♀️Lift Explosive power focus, lighter weights but explode Set 1 | 3x through Bound and stick x8 Single leg bounds x8 each leg Deadlift jump up with kettlebell x10 Set 2 | 3x through Single leg powerups x10 [20" box] Box jumps x10 [24" box] Kettlebell swings x

📊 Vital Metrics Rest & Recovery Sleep: 7h 14min Stats on Strava for the row Rowing Intervals/Distance: 20 min pieces Total Meters: 12km (it didn't start recording until the 3.5k mark) Average Split: 2:52 /500m Stroke Rate: 20spm Performance Note: legs tiredd 👯‍♀️ Dance Went to dance after practice 🥞Nutrition Again no log 🌄Looking ahead In the single to start off the week

The big prep for next weekend! 📊 Vital Metrics Rest & Recovery Sleep: approx 8.5 hrs Strava summary of my erg Rowing Intervals/Distance: 10k steady state Total Meters: 10,010m Average Split: 2:25.7 /500m Stroke Rate: 20spm Performance Note: It was nice to do some longer pieces 📝 Reflections Mental State: I continued through the whole 10k! Obstacles: I got bored :/ I think I need to work on keeping myself entertained for the whole time 🥞Nutrition i didn't log, but I do know

The big prep for next weekend! 📊 Vital Metrics Rest & Recovery Sleep: approx 8.5 hrs At starting line of the mock time trial Rowing I - Mock time trial in 2x Intervals/Distance: 2000m race plus warmup Total Meters: 4500m Average Split: unrecorded Stroke Rate: 34spm race pace Performance Note: Definitely still new in this lineup. Really tried to push in sync, but could've done better. Satisfied with how we did. Rowing I - Mock time trial in 1x Intervals/Distance: 2000m race p

I was at school all day, made good headway in blog and reflections :) 📊 Vital Metrics Rest & Recovery Sleep: approx 7.5 hrs Rowing I Intervals/Distance: Steady state and drills Total Meters: Average Split: Stroke Rate: 18spm for steady state Performance Note: Went better than yesterday! 📝 Reflections Mental State: I think I got it together a bit more today Obstacles: I don't document enough day-of for my workouts, this is kind of leaving me scrambling to find what I did ���

I hit one of my milestones! I have benched 100! Practice was "fun", with lots of bladework and tapdown drills in... unpleasant water. 📊 Vital Metrics Rest & Recovery Sleep: approx 9.5 hrs Bevel Sleep Score: n/a Bevel Strain Score: 110% Rowing I Intervals/Distance: Steady state and drills Total Meters: Average Split: Stroke Rate: 18spm for steady state Performance Note: I do not like pause at 3/4 slide. It makes me cry 🏋️ Supplemental Work Lift Blurry gym photo feat my ben

I got a massage, went prom dress shopping, raced, and worked as a dockhand in training. Rowing Distance: 1500m Time: 6:55.5 Average Split: 2:18.5/ 500m Stroke Rate: 36 spm Performance Note: Race! Came in 2nd to Berwick Supplemental Massage! It was super helpful in loosening up my back, which was crazyyyyy tight. I also stretched quite a bit. 📝 Reflections Mental State: Exhausting, and the water wasn't too cold, until I stood in it for a long while Obstacles: I didn't eat im

The weather was something for sure. Sleepy. Rowing Morning row in quad! Time: 1hr 15min Total distance: 6.5 miles Stroke Rate: 19-20spm Performance Note: With Coaches Branch, Charmie, and Rob Erg Too windy to row in afternoon, so we erged Time: 15min Performance Note: Starts and race warmup 🏃🏻‍♀️Run Distance: 1.47 mile Pace: 9:12/mile Time: 13m 35s Notes: Run to supplement practice because is too windy Sleepy

First practice back after the triple-act race on Saturday. 📊 Vital Metrics Rest & Recovery Sleep: approx 9 hrs Rowing Intervals/Distance: Low Rate pyramid Total Meters: 6,871 m Average Split: 3:05/500m Stroke Rate: 2x10' , rest interval 2' Change SR every 2' (20-22-24-22-20) Performance Note: I didn't feel like I was pushing hard enough, set of the boat could use some refinement. 🏋️ Supplemental Work Leg Day Lift with Logan! Evil Legs HIIT workout 45" on, 15" off, twice

First offical day of ISP on the books!

First (cold) day on the water!