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Gene Benson

Log

Date Workout Score Ave Comments Action
10/10/20 4:37 510m 4:31.9

Short cool down.

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10/10/20 21097m 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 6:42 1,014m 3:18.4

Warm up drills.

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10/09/20 12:03 2,026m 2:58.4

Strapless cool down row.

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10/09/20 3x10:00/3:00r 6,005m 2:29.8

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

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10/09/20 16:21 2,512m 3:15.2

Pick drills and 10 min build warm up.

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10/05/20 33:07 6,018m 2:45.1

active recovery day.

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10/04/20 12:11 2,016m 3:01.5

Easy cool down row, strapless.

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10/04/20 2x5000m/3:00r 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 0:06 7m 8:12.8 View workout
10/04/20 17:57 3,009m 2:59.0

Warm up drills and row.

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10/03/20 16:58 2,512m 3:22.7

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

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10/03/20 v4000m/0:30r...6 15,000m 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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10/03/20 15:20 2,514m 3:03.0

Steady row and 10 min build warm up.

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10/02/20 20:34 4,015m 2:33.7

Just an easy row for meters. Last 1K strapless.

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10/02/20 500m 1:59.1 1:59.1

500m TT just because. Couldn't sustain high 30's rate. 27 was more reasonable, with higher pressure. Next time...

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10/02/20 4x20c/0:40r 1:56.2 0:50.0 View workout
10/02/20 4x20c/0:40r 4:34.4 1:58.0

20 cal, 0:40 rest intervals. DF 160.
Kicked my ass. 15 sets was target. Too much low rate work lately.

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10/02/20 1:16 240m 2:38.9

Setting DF.

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10/02/20 17:52 3,033m 2:56.8

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

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09/30/20 4:15 509m 4:11.0

Cool down w/drills.

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09/30/20 2x3000m/3:00r 29:19.6 2:26.6

Short 2 x 3K row, 18/20 spm.

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09/30/20 15:44 2,530m 3:06.6

Drills and 10 min build warm up.

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09/28/20 4:37 509m 4:32.7

Short cool down row; strapless.

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09/28/20 5000m 23:26.9 2:20.6

5K TT as a change of pace.
PB by 40 seconds.

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