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Gene Benson

Log

Date Workout Score Ave Comments Action
11/27/20 30:00 5,565m 2:41.7

30R20. Light DF and easy pace just to get meters in.

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11/27/20 13:06 2,212m 2:57.6

10 min build and warm up row.

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11/26/20 3:19 401m 4:08.2

Quick cool down row.

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11/26/20 15:44 3,013m 2:36.7

3k easy row.

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11/26/20 1x3000m/2:00r 14:46.5 2:27.7

Failed on 5k 101: 2-4.
4 weeks off the erg showed. 2 x 3000m at 2k+12, could ony get 1 done, no stamina.

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11/26/20 15:07 2,607m 2:53.9

Pick drills and 10 min build warm up.

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10/31/20 2:58 307m 4:50.5

Quick cool down row.

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10/31/20 45:00 9,288m 2:25.3

Dark Horse 5Km 101: 2-3
45 mins. 5 mins on (5km+6)/5 mi ns off
Targets: On 2:21/Off 2:31.

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10/31/20 6:46 1,018m 3:19.6

Pick drills and warm up row.

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10/30/20 8:08 1,010m 4:02.0

Cool down; focus on form and sequencing.

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10/30/20 6x750m/2:00r 19:15.6 2:08.4

Dar Horse 5km 101: 2-2
8rds of 750m
Drag Factor/Damper: Open
Stroke Rate: 28
Split: 5k-5/6 (2:08.7)
Rest: 2mins be…

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10/30/20 17:23 2,921m 2:58.5

Pick drills and 10 min build warm up.

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10/28/20 1:46 216m 4:05.8

Quick cool down.

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10/28/20 v3000m/4:00r...3 6,000m 2:20.6

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…

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10/28/20 5:07 784m 3:15.9

Short warm up row.

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10/25/20 30:00 6,325m 2:22.2

DH 5km 101: 1-5
30 mins, 20 spm
Hold 5km+8 (2:22) pace

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10/25/20 5:24 783m 3:27.2

Pick drills warm up.

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10/23/20 v15:00/4:59r...3 8,893m 2:31.8

DH 5km 101: 1-3
45mins broken into 15min pieces.
Row the 15mins as:
- 1min @ spm 16, easy pace
- 1min @ spm 24, 5k+10
…

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10/23/20 16:26 2,338m 3:30.9

Pick drills and 10 minute build warm up.

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10/18/20 5000m 22:27.3 2:14.7

Rebaselining 5km TT prior to starting DH 5KM 101 program. 1 min faster than last time.

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10/18/20 12:44 2,272m 2:48.1

Pick drills and 10 min build warm up.

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10/13/20 10:00 810m 6:10.3 View workout
10/13/20 15:54 1,523m 5:13.4 View workout
10/13/20 4x6:00/2:00r 4,842m 2:28.6

4 x 6 mins, 2 min rest.
2km 15 x 3, 2km + 10 x 1.

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10/13/20 0:03 8m 3:45.0 View workout