1 x 5', 2 x4', 3 x 3', 4 x 2' and 5 x 1' rest 1..intesities go up as the piece gets shorter.

Thanks to everyone who came out yesterday. We had a great turn out. Its always great to see some new faces..and gals! Some super beginners paddling off in Mako Elites...some old pros buying XTs for the big stuff. I look forward to seeing some of you on the water soon.

Noah and Pat are going fast. Slight head wind and they still got a great time.

Pat, D and Eva...12 x 4' . 70%, 90%, 70% 90% each minute. rest 1 minute between..good and hard.

Pat and I decided to go in the ocean for a good long 20km. Its been a while for me so jump right in with a 20km double ski. Nice warm day and flat ocean....we cruised the first 10km then did ups every 3' for the 2nd half. I am whooped.

Alone today. Did our "Willie" lap. 8.5 km at 80% effort.
Had a terrific double a few days ago when the wind was pumping. about 30 mph and so great runs..but darn cold. We paddled 40' into the wind..the Elite double is magnificant upwind..then turned and surfed back to the harbor entrance. That afternoon Patrick, Cliff and Barry paddled from Cabrillo back to Newport, about 40 km....in 20-30 sustanded wind...great one for Molokai...1 month to go now.

10 km steady..on every minute up to 100% for 6 seconds. no stopping, great for fast twitch muscles

Pat got to paddle twice today. 2 x 5000 meters for negative splits and then double ski with our friend Jim from New York. He was stoked to go in and out through the surf for an hour or so. Love it!