Finished the 100 mile challenge yesterday, which is to put in 100 miles of movement (paddle/row/walk/etc) between Thanksgiving and Christmas. Mine was almost all paddling with a bit of erg & walking. Also, saw the most brilliant red sunrise in Newport Harbor yesterday!

Everyone has a pre-race routine. Mine is: hydrate starting 2 days before and no alcohol early to bed the night before up before sunrise race morning with a strong coffee Pb&j breakfast with electrolytes banana an hour before huma gel 10min before I’d love to hear yours!

We got the gold medal in the MEN 1000m and MIXED (3 men and 3 women) 1000m sprint last weekend! Thanks Tek Li for the workouts!!

We made it to the San Mateo Bridge and back - longer than we thought. Ran out of energy before reaching the bridge. Lessons learned: need to carb up night before like when we used to run half marathons so we have something to burn and need to bring second bottle of water. Otherwise, our next goal: Bay Bridge.

10 minute warmup + 6 (1/5, with 5 minute active) + 10 minute cooldown 10 minute warmup...1,522M, 2.53 M/S, 45 SPM (1-Left), 171M, 2.86 M/S, 54.5 SPM (2-R), 162M, 2.70 M/S, 51.5 SPM (3-L), 165M 2.76 M/S, 52.5 SPM (4-R), 166M, 2.77 M/S, 54.5 SPM (5-L), 153M, 2.56 M/S, 51.5 SPM (6-R), 168M, 2.81 M/S, 57.5 SPM 10 minute cool down... 1,328M, 2.21 M/S, 42.0 SPM Technique was off - too noisy.