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Gene Benson

Log

Date Workout Score Ave Comments Action
09/23/21 v1:00/r...15 1,651m 3:01.7

10 mins of increasing stroke rate

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09/23/21 v1:00/r...15 1,651m 3:01.7 View workout
09/14/21 20:00 4,013m 2:29.5

20 min easy row.

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09/14/21 20:00 4,013m 2:29.5 View workout
09/14/21 v1:00/r...15 1,602m 3:07.2

10 mins of increasing stroke rate

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09/14/21 v1:00/r...15 1,602m 3:07.2 View workout
07/19/21 v1:00/r...20 4,905m 3:03.4

Every 3 mins for 30 mins:
Row 1 min max effort
Row 2 mins at easy pace focusing on technique.
Stroke rate: low and slow in…

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07/19/21 v1:00/r...20 4,905m 3:03.4 View workout
07/19/21 v5:00/r...2 2,412m 3:06.5

Pick drills and 10 minute build warmup.

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07/19/21 v5:00/r...2 2,412m 3:06.5 View workout
07/16/21 30:00 5,688m 2:38.2

30 min easy row.

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07/16/21 30:00 5,688m 2:38.2 View workout
07/16/21 v5:00/r...2 2,284m 3:17.0

Pick drills and 10 minute build warmup.

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07/16/21 v5:00/r...2 2,284m 3:17.0 View workout
07/14/21 30:00 6,066m 2:28.3

30 min row to get used to being in motion again.

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07/14/21 30:00 6,066m 2:28.3 View workout
07/14/21 v5:00/r...2 2,191m 3:25.3

Pick drills and 10 minute build warmup.

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07/14/21 v5:00/r...2 2,191m 3:25.3 View workout
07/13/21 20:00 4,332m 2:18.5

20mins as 5mins on each SPM
DF: Open
SPM: 20/22/20/22
Split: 20spm @ 2k+18 / 22spm @2km +15/16
Rest: None

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07/13/21 20:00 4,332m 2:18.5 View workout
07/13/21 v5:00/r...2 2,272m 3:18.0

Pick drills and 10 minute build warmup.

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07/13/21 v5:00/r...2 2,272m 3:18.0 View workout
07/11/21 v1:00/r...16 3,602m 2:13.2

4 rounds of 4 mins
Stroke rate: 22/24/26/28
Pace: 2k+16/14/12/10
3 mins rest btwn rounds

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07/11/21 v1:00/r...16 3,602m 2:13.2 View workout
07/11/21 v5:00/r...2 2,608m 2:52.5

Pick drills and 10 minute build warmup.

View workout