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Gene Benson

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
09/21/20	2,015m	13:19.2	3:18.3	RowErg	Hwt	10 min build and steady row warm up.	View workout
09/20/20	2,018m	11:30.3	2:51.0	RowErg	Hwt	2K cool down, no foot straps.	View workout
09/20/20	5,624m	28:00.0	2:29.3	RowErg	Hwt	4x7 min, 3 min rest. 22 spm Started at 2K+16, small negatives each round.	View workout
09/20/20	2,509m	15:50.8	3:09.4	RowErg	Hwt	Pause drills and 10 min build warmup.	View workout
09/19/20	1,511m	10:27.4	3:27.6	RowErg	Hwt	Cool down row. Some strapless to work on not pulling with my feet.	View workout
09/19/20	12,000m	1:04:16.0	2:40.6	RowErg	Hwt	Low rate row for endurance. Water break at 6K. 1st 6K at 10K pace, 2nd 6K near 1/2 marathon pace.	View workout
09/19/20	2,523m	16:14.1	3:13.0	RowErg	Hwt	Reverse pick drills and 10 min build. warm up.	View workout
09/16/20	1,826m	12:02.9	3:17.9	RowErg	Hwt	Long cool down row.	View workout
09/16/20	5,000m	24:56.1	2:29.6	RowErg	Hwt	Low rate steady row. Increased pace last 1km.	View workout
09/16/20	1,335m	9:09.9	3:25.9	RowErg	Hwt	Pick drills and cut the cake drills for warm up.	View workout
09/15/20	544m	5:01.0	4:36.6	RowErg	Hwt	Light 5 min cool down row.	View workout
09/15/20	5,517m	30:00.0	2:43.1	RowErg	Hwt	30 min steady row. 22 spm except last split where pushed little. First row in a while taking it easy.	View workout
09/15/20	2,238m	15:32.9	3:28.4	RowErg	Hwt	Pick drills and 10 mi build warm up.	View workout
08/02/20	21,097m	1:55:27.5	2:44.1	RowErg	Hwt	Wanted to gt a long slow UT2/1 row in. Thought why not try my first half marathon and see how it goes... Goal was ~2:45 avg split at…	View workout
08/02/20	906m	5:31.3	3:02.8	RowErg	Hwt	Warm up.	View workout
08/01/20	2,451m	10:00.0	2:02.3	RowErg	Hwt	10 rounds of Row: 1:00 min Drag Factor/Damper: Open (125...need to go higher next time) Stroke Rate: 28 Cal: Negative cal…	View workout
08/01/20	2,241m	15:07.6	3:22.4	RowErg	Hwt	Warm up.	View workout
07/30/20	6,475m	30:00.0	2:18.9	RowErg	Hwt	Dark Horse LYR Calories #4 Row: 10:00, 8:00, 6:00, 4:00, 2:00 Drag Factor/Damper: Open Stroke Rate: 24 Cal/Hr: Max Effort…	View workout
07/30/20	1,358m	8:31.3	3:08.2	RowErg	Hwt	Warm Up	View workout
07/25/20	2,153m	3:35.3	0:50.0	RowErg	Hwt		View workout

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