{
  "season_name": "Winter Base 2026",
  "sessions": [
    {
      "date": "2026-08-03",
      "time": "05:45",
      "type": "Water",
      "title": "Morning steady state",
      "workload": "16 km steady state @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Long and low. Full slide, hold the ratio."
    },
    {
      "date": "2026-08-04",
      "time": "16:30",
      "type": "Erg",
      "title": "Ergo intervals",
      "workload": {
        "description": "8 x 500m @ r28, 3 min rest",
        "rate": 28
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-08-05",
      "time": "16:00",
      "type": "Weight_Room",
      "title": "Strength \u2014 lower body",
      "workload": {
        "pieces": [
          {
            "label": "Back Squat",
            "reps": 5,
            "target_split": null
          },
          {
            "label": "Deadlift",
            "reps": 5
          },
          {
            "label": "Bench Pull",
            "reps": 8
          }
        ],
        "description": "5 x 5 @ 80% e1RM, then accessories"
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": "Log the top set in the Crew Tracker."
    },
    {
      "id": "test-2k-baseline",
      "date": "2026-08-05",
      "time": "17:30",
      "type": "Erg",
      "title": "2 km baseline test",
      "workload": {
        "distance_m": 2000,
        "rate": 32
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": true,
      "notes": "Baseline for the block. Record weight the same morning."
    },
    {
      "date": "2026-08-06",
      "time": "05:45",
      "type": "Water",
      "title": "Technical outing",
      "workload": "8 km, square blades and pause drills @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Film one athlete per crew for the Analyzer. Side-on, hip height, 12 seconds."
    },
    {
      "date": "2026-08-07",
      "type": "Cross_Training",
      "title": "Bike or swim",
      "workload": {
        "duration": "45:00",
        "description": "Aerobic, conversational"
      },
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-08-08",
      "time": "07:00",
      "type": "Water",
      "title": "Long paddle",
      "workload": "22 km steady state @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-08-10",
      "time": "05:45",
      "type": "Water",
      "title": "Morning steady state",
      "workload": "3 x 5 km @ r20, 3 min turnaround",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Long and low. Full slide, hold the ratio."
    },
    {
      "date": "2026-08-11",
      "time": "16:30",
      "type": "Erg",
      "title": "Ergo intervals",
      "workload": {
        "description": "3 x 20min @ r20",
        "rate": 20
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-08-12",
      "time": "16:00",
      "type": "Weight_Room",
      "title": "Strength \u2014 lower body",
      "workload": {
        "pieces": [
          {
            "label": "Back Squat",
            "reps": 5,
            "target_split": null
          },
          {
            "label": "Deadlift",
            "reps": 5
          },
          {
            "label": "Bench Pull",
            "reps": 8
          }
        ],
        "description": "5 x 5 @ 80% e1RM, then accessories"
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": "Log the top set in the Crew Tracker."
    },
    {
      "date": "2026-08-13",
      "time": "05:45",
      "type": "Water",
      "title": "Technical outing",
      "workload": "8 km, square blades and pause drills @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Film one athlete per crew for the Analyzer. Side-on, hip height, 12 seconds."
    },
    {
      "date": "2026-08-14",
      "type": "Cross_Training",
      "title": "Bike or swim",
      "workload": {
        "duration": "45:00",
        "description": "Aerobic, conversational"
      },
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-08-15",
      "time": "07:00",
      "type": "Water",
      "title": "Long paddle",
      "workload": "22 km steady state @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-08-17",
      "time": "05:45",
      "type": "Water",
      "title": "Morning steady state",
      "workload": "18 km steady state @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Long and low. Full slide, hold the ratio."
    },
    {
      "date": "2026-08-18",
      "time": "16:30",
      "type": "Erg",
      "title": "Ergo intervals",
      "workload": {
        "description": "6 x 1000m @ r24, 4 min rest",
        "rate": 24
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-08-19",
      "time": "16:00",
      "type": "Weight_Room",
      "title": "Strength \u2014 lower body",
      "workload": {
        "pieces": [
          {
            "label": "Back Squat",
            "reps": 5,
            "target_split": null
          },
          {
            "label": "Deadlift",
            "reps": 5
          },
          {
            "label": "Bench Pull",
            "reps": 8
          }
        ],
        "description": "5 x 5 @ 80% e1RM, then accessories"
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": "Log the top set in the Crew Tracker."
    },
    {
      "date": "2026-08-20",
      "time": "05:45",
      "type": "Water",
      "title": "Technical outing",
      "workload": "8 km, square blades and pause drills @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Film one athlete per crew for the Analyzer. Side-on, hip height, 12 seconds."
    },
    {
      "date": "2026-08-21",
      "type": "Cross_Training",
      "title": "Bike or swim",
      "workload": {
        "duration": "45:00",
        "description": "Aerobic, conversational"
      },
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-08-22",
      "time": "07:00",
      "type": "Water",
      "title": "Long paddle",
      "workload": "22 km steady state @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-08-24",
      "time": "05:45",
      "type": "Water",
      "title": "Morning steady state",
      "workload": "4 x 4 km @ r22, 5 min rest",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Long and low. Full slide, hold the ratio."
    },
    {
      "date": "2026-08-25",
      "time": "16:30",
      "type": "Erg",
      "title": "Ergo intervals",
      "workload": {
        "description": "4 x 2000m @ r26, 5 min rest",
        "rate": 26
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-08-26",
      "time": "16:00",
      "type": "Weight_Room",
      "title": "Strength \u2014 lower body",
      "workload": {
        "pieces": [
          {
            "label": "Back Squat",
            "reps": 5,
            "target_split": null
          },
          {
            "label": "Deadlift",
            "reps": 5
          },
          {
            "label": "Bench Pull",
            "reps": 8
          }
        ],
        "description": "5 x 5 @ 80% e1RM, then accessories"
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": "Log the top set in the Crew Tracker."
    },
    {
      "date": "2026-08-27",
      "time": "05:45",
      "type": "Water",
      "title": "Technical outing",
      "workload": "8 km, square blades and pause drills @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Film one athlete per crew for the Analyzer. Side-on, hip height, 12 seconds."
    },
    {
      "date": "2026-08-28",
      "type": "Cross_Training",
      "title": "Bike or swim",
      "workload": {
        "duration": "45:00",
        "description": "Aerobic, conversational"
      },
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-08-29",
      "time": "07:00",
      "type": "Water",
      "title": "Long paddle",
      "workload": "22 km steady state @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-08-31",
      "time": "05:45",
      "type": "Water",
      "title": "Morning steady state",
      "workload": "20 km steady state @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Long and low. Full slide, hold the ratio."
    },
    {
      "date": "2026-09-01",
      "time": "16:30",
      "type": "Erg",
      "title": "Ergo intervals",
      "workload": {
        "description": "60min @ r20",
        "rate": 20
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-09-02",
      "time": "16:00",
      "type": "Weight_Room",
      "title": "Strength \u2014 lower body",
      "workload": {
        "pieces": [
          {
            "label": "Back Squat",
            "reps": 5,
            "target_split": null
          },
          {
            "label": "Deadlift",
            "reps": 5
          },
          {
            "label": "Bench Pull",
            "reps": 8
          }
        ],
        "description": "5 x 5 @ 80% e1RM, then accessories"
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": "Log the top set in the Crew Tracker."
    },
    {
      "date": "2026-09-03",
      "time": "05:45",
      "type": "Water",
      "title": "Technical outing",
      "workload": "8 km, square blades and pause drills @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Film one athlete per crew for the Analyzer. Side-on, hip height, 12 seconds."
    },
    {
      "date": "2026-09-04",
      "type": "Cross_Training",
      "title": "Bike or swim",
      "workload": {
        "duration": "45:00",
        "description": "Aerobic, conversational"
      },
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "id": "test-5k-midblock",
      "date": "2026-09-05",
      "time": "08:00",
      "type": "Erg",
      "title": "5 km test",
      "workload": {
        "distance_m": 5000,
        "rate": 26
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": true,
      "notes": "Mid-block benchmark. Weigh in before."
    },
    {
      "date": "2026-09-07",
      "time": "05:45",
      "type": "Water",
      "title": "Morning steady state",
      "workload": "16 km steady state @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Long and low. Full slide, hold the ratio."
    },
    {
      "date": "2026-09-08",
      "time": "16:30",
      "type": "Erg",
      "title": "Ergo intervals",
      "workload": {
        "description": "8 x 500m @ r28, 3 min rest",
        "rate": 28
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-09-09",
      "time": "16:00",
      "type": "Weight_Room",
      "title": "Strength \u2014 lower body",
      "workload": {
        "pieces": [
          {
            "label": "Back Squat",
            "reps": 5,
            "target_split": null
          },
          {
            "label": "Deadlift",
            "reps": 5
          },
          {
            "label": "Bench Pull",
            "reps": 8
          }
        ],
        "description": "5 x 5 @ 80% e1RM, then accessories"
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": "Log the top set in the Crew Tracker."
    },
    {
      "date": "2026-09-10",
      "time": "05:45",
      "type": "Water",
      "title": "Technical outing",
      "workload": "8 km, square blades and pause drills @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Film one athlete per crew for the Analyzer. Side-on, hip height, 12 seconds."
    },
    {
      "date": "2026-09-11",
      "type": "Cross_Training",
      "title": "Bike or swim",
      "workload": {
        "duration": "45:00",
        "description": "Aerobic, conversational"
      },
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-09-12",
      "time": "07:00",
      "type": "Water",
      "title": "Long paddle",
      "workload": "22 km steady state @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-09-14",
      "time": "05:45",
      "type": "Water",
      "title": "Morning steady state",
      "workload": "3 x 5 km @ r20, 3 min turnaround",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Long and low. Full slide, hold the ratio."
    },
    {
      "date": "2026-09-15",
      "time": "16:30",
      "type": "Erg",
      "title": "Ergo intervals",
      "workload": {
        "description": "3 x 20min @ r20",
        "rate": 20
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-09-16",
      "time": "16:00",
      "type": "Weight_Room",
      "title": "Strength \u2014 lower body",
      "workload": {
        "pieces": [
          {
            "label": "Back Squat",
            "reps": 5,
            "target_split": null
          },
          {
            "label": "Deadlift",
            "reps": 5
          },
          {
            "label": "Bench Pull",
            "reps": 8
          }
        ],
        "description": "5 x 5 @ 80% e1RM, then accessories"
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": "Log the top set in the Crew Tracker."
    },
    {
      "date": "2026-09-17",
      "time": "05:45",
      "type": "Water",
      "title": "Technical outing",
      "workload": "8 km, square blades and pause drills @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Film one athlete per crew for the Analyzer. Side-on, hip height, 12 seconds."
    },
    {
      "date": "2026-09-18",
      "type": "Cross_Training",
      "title": "Bike or swim",
      "workload": {
        "duration": "45:00",
        "description": "Aerobic, conversational"
      },
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-09-19",
      "time": "07:00",
      "type": "Water",
      "title": "Long paddle",
      "workload": "22 km steady state @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-09-21",
      "time": "05:45",
      "type": "Water",
      "title": "Morning steady state",
      "workload": "18 km steady state @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Long and low. Full slide, hold the ratio."
    },
    {
      "date": "2026-09-22",
      "time": "16:30",
      "type": "Erg",
      "title": "Ergo intervals",
      "workload": {
        "description": "6 x 1000m @ r24, 4 min rest",
        "rate": 24
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-09-23",
      "time": "16:00",
      "type": "Weight_Room",
      "title": "Strength \u2014 lower body",
      "workload": {
        "pieces": [
          {
            "label": "Back Squat",
            "reps": 5,
            "target_split": null
          },
          {
            "label": "Deadlift",
            "reps": 5
          },
          {
            "label": "Bench Pull",
            "reps": 8
          }
        ],
        "description": "5 x 5 @ 80% e1RM, then accessories"
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": "Log the top set in the Crew Tracker."
    },
    {
      "date": "2026-09-24",
      "time": "05:45",
      "type": "Water",
      "title": "Technical outing",
      "workload": "8 km, square blades and pause drills @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Film one athlete per crew for the Analyzer. Side-on, hip height, 12 seconds."
    },
    {
      "date": "2026-09-25",
      "type": "Cross_Training",
      "title": "Bike or swim",
      "workload": {
        "duration": "45:00",
        "description": "Aerobic, conversational"
      },
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "id": "test-30r20",
      "date": "2026-09-25",
      "type": "Erg",
      "title": "30 minutes rate 20",
      "workload": {
        "duration_sec": 1800,
        "rate": 20
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": true,
      "notes": "Fixed duration \u2014 record the distance covered, not a time."
    },
    {
      "date": "2026-09-26",
      "time": "07:00",
      "type": "Water",
      "title": "Long paddle",
      "workload": "22 km steady state @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-09-28",
      "time": "05:45",
      "type": "Water",
      "title": "Morning steady state",
      "workload": "4 x 4 km @ r22, 5 min rest",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Long and low. Full slide, hold the ratio."
    },
    {
      "date": "2026-09-29",
      "time": "16:30",
      "type": "Erg",
      "title": "Ergo intervals",
      "workload": {
        "description": "4 x 2000m @ r26, 5 min rest",
        "rate": 26
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-09-30",
      "time": "16:00",
      "type": "Weight_Room",
      "title": "Strength \u2014 lower body",
      "workload": {
        "pieces": [
          {
            "label": "Back Squat",
            "reps": 5,
            "target_split": null
          },
          {
            "label": "Deadlift",
            "reps": 5
          },
          {
            "label": "Bench Pull",
            "reps": 8
          }
        ],
        "description": "5 x 5 @ 80% e1RM, then accessories"
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": "Log the top set in the Crew Tracker."
    },
    {
      "date": "2026-10-01",
      "time": "05:45",
      "type": "Water",
      "title": "Technical outing",
      "workload": "8 km, square blades and pause drills @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Film one athlete per crew for the Analyzer. Side-on, hip height, 12 seconds."
    },
    {
      "date": "2026-10-02",
      "type": "Cross_Training",
      "title": "Bike or swim",
      "workload": {
        "duration": "45:00",
        "description": "Aerobic, conversational"
      },
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-10-03",
      "time": "07:00",
      "type": "Water",
      "title": "Long paddle",
      "workload": "22 km steady state @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-10-05",
      "time": "05:45",
      "type": "Water",
      "title": "Morning steady state",
      "workload": "20 km steady state @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Long and low. Full slide, hold the ratio."
    },
    {
      "date": "2026-10-06",
      "time": "16:30",
      "type": "Erg",
      "title": "Ergo intervals",
      "workload": {
        "description": "60min @ r20",
        "rate": 20
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "id": "test-2k-final",
      "date": "2026-10-06",
      "time": "17:30",
      "type": "Erg",
      "title": "2 km test",
      "workload": {
        "distance_m": 2000,
        "rate": 32
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": true,
      "notes": "End of block. Compare against the baseline."
    },
    {
      "date": "2026-10-07",
      "time": "16:00",
      "type": "Weight_Room",
      "title": "Strength \u2014 lower body",
      "workload": {
        "pieces": [
          {
            "label": "Back Squat",
            "reps": 5,
            "target_split": null
          },
          {
            "label": "Deadlift",
            "reps": 5
          },
          {
            "label": "Bench Pull",
            "reps": 8
          }
        ],
        "description": "5 x 5 @ 80% e1RM, then accessories"
      },
      "target_squads": [
        "U19 Women",
        "U19 Men",
        "Senior Squad"
      ],
      "is_test_piece": false,
      "notes": "Log the top set in the Crew Tracker."
    },
    {
      "date": "2026-10-08",
      "time": "05:45",
      "type": "Water",
      "title": "Technical outing",
      "workload": "8 km, square blades and pause drills @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": "Film one athlete per crew for the Analyzer. Side-on, hip height, 12 seconds."
    },
    {
      "date": "2026-10-09",
      "type": "Cross_Training",
      "title": "Bike or swim",
      "workload": {
        "duration": "45:00",
        "description": "Aerobic, conversational"
      },
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    },
    {
      "date": "2026-10-10",
      "time": "07:00",
      "type": "Water",
      "title": "Long paddle",
      "workload": "22 km steady state @ r18",
      "target_squads": [
        "All squads"
      ],
      "is_test_piece": false,
      "notes": ""
    }
  ]
}