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Gene Benson

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
10/28/20	216m	1:46.2	4:05.8	RowErg	Hwt	Quick cool down.	View workout
10/28/20	6,000m	28:07.4	2:20.6	RowErg	Hwt	Dark horse 5km 101: 2-1 Row 3 pieces: 3k, 2k, 1k Drag Factor/Damper: 110 Stroke Rate: Open Split: 3k@5k+8, 2k@5k+6, 1k@5k…	View workout
10/28/20	784m	5:07.2	3:15.9	RowErg	Hwt	Short warm up row.	View workout
10/25/20	6,325m	30:00.0	2:22.2	RowErg	Hwt	DH 5km 101: 1-5 30 mins, 20 spm Hold 5km+8 (2:22) pace	View workout
10/25/20	783m	5:24.5	3:27.2	RowErg	Hwt	Pick drills warm up.	View workout
10/23/20	8,893m	45:00.0	2:31.8	RowErg	Hwt	DH 5km 101: 1-3 45mins broken into 15min pieces. Row the 15mins as: - 1min @ spm 16, easy pace - 1min @ spm 24, 5k+10 …	View workout
10/23/20	2,338m	16:26.4	3:30.9	RowErg	Hwt	Pick drills and 10 minute build warm up.	View workout
10/18/20	5,000m	22:27.3	2:14.7	RowErg	Hwt	Rebaselining 5km TT prior to starting DH 5KM 101 program. 1 min faster than last time.	View workout
10/18/20	2,272m	12:44.3	2:48.1	RowErg	Hwt	Pick drills and 10 min build warm up.	View workout
10/13/20	810m	10:00.0	6:10.3	RowErg	Hwt		View workout
10/13/20	1,523m	15:54.8	5:13.4	RowErg	Hwt		View workout
10/13/20	4,842m	24:00.0	2:28.6	RowErg	Hwt	4 x 6 mins, 2 min rest. 2km 15 x 3, 2km + 10 x 1.	View workout
10/13/20	8m	0:03.6	3:45.0	RowErg	Hwt		View workout
10/13/20	2,067m	15:06.9	3:39.3	RowErg	Hwt	Warm up drills and 10 min build.	View workout
10/10/20	510m	4:37.4	4:31.9	RowErg	Hwt	Short cool down.	View workout
10/10/20	21,097m	1:59:11.7	2:49.4	RowErg	Hwt	1/2 marathon just for FTC meters, not time. Break at half way point for rest room water and snack.	View workout
10/10/20	1,014m	6:42.5	3:18.4	RowErg	Hwt	Warm up drills.	View workout
10/09/20	2,026m	12:03.1	2:58.4	RowErg	Hwt	Strapless cool down row.	View workout
10/09/20	6,005m	30:00.0	2:29.8	RowErg	Hwt	Easy 3 x 10 min intervals to get back in motion again.	View workout
10/09/20	2,512m	16:21.1	3:15.2	RowErg	Hwt	Pick drills and 10 min build warm up.	View workout

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