Gene Benson

Log

Date Distance Time Pace Comments Action
01/17/23 1,000m 6:54.5 3:27.2

1000m
1000m row
Open DF and stroke rate
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01/17/23 494m 10:00.0 10:07.2

10 minute row
10 minute row
Open DF
Pace <2:10
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10/04/22 2,992m 20:00.0 3:20.5

20 minutes - Row - Concept2 Rankings & Challenges
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07/24/22 3,741m 10:00.0 2:40.3

10 minutes - Bike - Concept2 Rankings & Challenges
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07/24/22 1,829m 10:00.0 2:44.0

10 minute row
10 minute row
Open DF
Pace <2:10
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05/02/22 4,145m 25:18.9 3:03.2

Just row… no presets.

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02/06/22 4,010m 26:35.9 3:18.9

Just row… no presets.

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01/17/22 4,236m 20:00.0 2:21.6 View workout
01/17/22 2,556m 15:00.0 2:56.0

Pick drills and 10 minute build warmup.

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01/05/22 500m 2:42.3 2:42.3

Quick & easy challenge meters.

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01/04/22 5,196m 26:00.0 2:30.1

Couch to 2K plan, W2D1
Stroke Pyramids and Over-Unders
5 min cool down

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01/04/22 1,500m 10:00.0 3:20.0

10 mins of increasing stroke rate

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01/03/22 1,571m 10:00.0 3:10.9

10 mins of increasing stroke rate

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01/02/22 3,531m 20:00.0 2:49.9

20 min easy row.

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01/01/22 3,981m 18:30.0 2:19.4

Couch to 2K plan W1D3
3 x Over-Unders
5 min cooldown
- good progress on avg splits per Over-Under set
- negatives each ti…

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01/01/22 1,694m 10:00.0 2:57.0

10 mins of increasing stroke rate

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12/30/21 3,906m 19:00.0 2:25.9

Couch to 2K plan W1D2
2 x 4.5 min warm up workouts
Rate Ladders
5 min cool down

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12/22/21 4,472m 21:30.0 2:24.2

Couch to 2K plan, W1D1
Stroke Pyramids and Over-Unders
5 min cool down

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12/22/21 1,721m 10:00.0 2:54.3

10 mins of increasing stroke rate

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11/28/21 596m 5:00.0 4:11.6

Easy cool down row.

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