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Gene Benson

Log

Date Distance Time Pace Comments Action
10/18/20 5,000m 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 2,272m 12:44.3 2:48.1

Pick drills and 10 min build warm up.

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10/13/20 810m 10:00.0 6:10.3 View workout
10/13/20 1,523m 15:54.8 5:13.4 View workout
10/13/20 4,842m 24:00.0 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 8m 0:03.6 3:45.0 View workout
10/13/20 2,067m 15:06.9 3:39.3

Warm up drills and 10 min build.

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10/10/20 510m 4:37.4 4:31.9

Short cool down.

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10/10/20 21,097m 1:59:11.7 2:49.4

1/2 marathon just for FTC meters, not time. Break at half way point for rest room water and snack.

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10/10/20 1,014m 6:42.5 3:18.4

Warm up drills.

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10/09/20 2,026m 12:03.1 2:58.4

Strapless cool down row.

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10/09/20 6,005m 30:00.0 2:29.8

Easy 3 x 10 min intervals to get back in motion again.

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10/09/20 2,512m 16:21.1 3:15.2

Pick drills and 10 min build warm up.

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10/05/20 6,018m 33:07.3 2:45.1

active recovery day.

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10/04/20 2,016m 12:11.9 3:01.5

Easy cool down row, strapless.

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10/04/20 10,000m 51:55.7 2:35.7

Dark Horse Marathon 101: 1-1
2x5000m
Rest 3mins
1st 5km row at 22spm. Pace 2km time plus 22 secs.
2nd 5km row at 24spm. P…

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10/04/20 7m 0:06.9 8:12.8 View workout
10/04/20 3,009m 17:57.5 2:59.0

Warm up drills and row.

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10/03/20 2,512m 16:58.4 3:22.7

Pick drils, steady row cool down; 1.5km strapless.

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10/03/20 15,000m 1:20:15.3 2:40.5

Modified Dark Horse 5k 101 1-3.
4/3/2/1/2/3km
18/20/22/24/22/20 spm
2km+26/24/22/20/22/24 secs

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