Gene Benson

Log

Date Workout Score Ave Comments Action
02/17/21 5:05 731m 3:29.0

Strapless cool down row.

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02/17/21 27:00 5,448m 2:28.6

Dark Horse 5k 101: 5-3
27 mins
1 min 5k+6 / 1 min 5k / 1 min easy

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02/17/21 6:22 970m 3:17.3

Pick drills and warm up row.

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02/16/21 2x4000m/3:00r 39:23.8 2:27.7

Dark Horse 5k 101: 5-2
2 x 4k, 18 spm, 5k+14 (2:18.7)
Satisfying row, and best lats engagement in a long time.

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02/16/21 10:09 1,479m 3:25.9

Pick drills and warm up row.

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02/15/21 10:36 879m 6:02.2

Cool down row.

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02/15/21 v15:00/6:00r...3 6,569m 2:17.0

Dark Horse 5k 101: 5-1
15 min/10 min/5 min, 6 min rest
pace 5k(2:14.7)+4 / 5k+2 / 5k

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02/15/21 7:58 1,374m 2:54.1

Pick drills and warm up row.

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02/12/21 2:20 242m 4:50.4

Short cool down row. Strapless.

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02/12/21 v4000m/3:00r...4 10,000m 2:29.8

Dark Horse 5k 101:4-4
4k/3k/2k/1k
SPM 20/22/24/26
5k (2:14.7)+18/16/14/12
3 min rest

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02/12/21 6:53 1,027m 3:21.4

Pick drills and short wam up row.

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02/11/21 10:58 2,020m 2:43.0

short row to loosen up.

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02/09/21 12:12 2,013m 3:01.9

Short row just for reps to stay in motion.

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01/30/21 2x5000m/9:55r 46:56.8 2:20.8

Dark Horse 5k 101: 4-3
2 x 5k, 10 min rest, DF 110

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01/30/21 16:13 2,597m 3:07.3

Pick drills and 10 min build warmups.

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01/29/21 3:20 514m 3:14.8 View workout
01/27/21 3x2000m/3:00r 26:38.2 2:13.1

Dark Horse 5k 101: 4-5
3 x 2000m, 26 spm
5k split (2:14.7)

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01/27/21 15:21 2,468m 3:06.6

Pick drills and 10 min build warm up.

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01/26/21 3:22 516m 3:16.3

500m for Jan challenge

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01/25/21 2:54 517m 2:48.2

500m for Jan challenge

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01/23/21 2:36 264m 4:56.0

cool down strapless.

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01/23/21 12x500m/1:00r 25:39.2 2:08.2

Dark Horse 5k 101: 4-2
12 x 500m, 1 min rest
5k-6 secs = 2:08.7 target

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01/23/21 10:06 1,716m 2:56.6

10 min build warmup.

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01/22/21 11:33 1,646m 3:30.7

Quick drills.

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01/21/21 5:12 625m 4:09.9

ROMWOD warmup.

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