Gene Benson

Log

Date Distance Time Pace Comments Action
12/19/20 3,018m 19:00.9 3:09.0

Pick drills, 10 min build and steady row warmup.

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12/18/20 1,401m 10:01.9 3:34.8

Cool down row with pick drills and slow rate strapless row.

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12/18/20 10,000m 51:28.9 2:34.4

Dark horse Marathon 101: 1-1
2 x 5km 3 min rest
Rnd 1 @ 22spm / 5k+22
Rnd 2 @ 24 spm / 5k+20

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12/18/20 3,007m 18:07.3 3:00.7

Pick drills, 10 min build and steady row warmup.

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12/17/20 512m 3:52.0 3:46.5

Strapless cooldown.

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12/17/20 8,000m 39:16.7 2:27.2

4 x 2k 4 min rest
500m @ 20/22/24/28 spm for rnds 1 & 2
500m @ 22/24/26/28+ spm for rnds 3 & 4

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12/17/20 3,010m 18:38.6 3:05.8

pick drills, 10 min build and steady row warmup.

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12/13/20 615m 3:15.9 2:39.2

Strapless cooldown.

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12/13/20 6,000m 29:27.6 2:27.3

Dark Horse 5K 101: 2-4
2 x 3000m 2 min rest
S/R 18
5K +12 (2:27) pace

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12/13/20 3,008m 18:57.1 3:09.0

Pick drills, 10 min build, and steady row warm ups.

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12/12/20 513m 3:08.9 3:04.1

500m strapless cool down.

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12/12/20 9,000m 46:46.9 2:35.9

6 x 1km on/500m off; 26 & 22 spm respectively.

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12/12/20 3,044m 18:38.6 3:03.7

Pick drills, 10 min build, and steady row warm up.

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12/10/20 1,008m 5:20.4 2:38.9

1km cool down. Bumped DF to 168 to feel strokes more.

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12/10/20 6,000m 31:25.5 2:37.1

6 x 1km
1km on/1km off
28 S/R target

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12/10/20 3,005m 18:03.3 3:00.2

10 min build drill and steady row warmup.

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12/09/20 6,056m 30:00.0 2:28.6

3 x 10 min, 3 min rest.
22 s/r, 2k+14 = 2:28.7 as target.
Programmed wrong, should have been 10 in on, 3 min off, not 3 rest.<…

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12/09/20 54m 0:17.4 2:41.1

False start...intervals not set right.

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12/09/20 2,509m 15:35.2 3:06.3

Pick drills and 10 min build warmup.

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12/08/20 1,291m 7:13.8 2:48.0

Strapless row to work on technique; 500m hard, 700m easy.

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