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Gene Benson

Log

Date Distance Time Pace Comments Action
10/03/20 2,514m 15:20.6 3:03.0

Steady row and 10 min build warm up.

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10/02/20 4,015m 20:34.4 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 1,162m 1:56.2 0:50.0 View workout
10/02/20 1,162m 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 240m 1:16.3 2:38.9

Setting DF.

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10/02/20 3,033m 17:52.7 2:56.8

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

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09/30/20 509m 4:15.6 4:11.0

Cool down w/drills.

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09/30/20 6,000m 29:19.6 2:26.6

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

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09/30/20 2,530m 15:44.6 3:06.6

Drills and 10 min build warm up.

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09/28/20 509m 4:37.7 4:32.7

Short cool down row; strapless.

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09/28/20 5,000m 23:26.9 2:20.6

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

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09/28/20 2,596m 15:07.1 2:54.7

Pick drills and 10 min build warm up.

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09/27/20 1,012m 8:05.1 3:59.6

Strapless cool down.

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09/27/20 12,500m 1:02:27.8 2:29.9

5 x 2500m @ 22spm.
5K+5 pace (2:29.7 target)

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09/27/20 2,514m 16:49.7 3:20.8

Pick drills and 10 min build warm up.

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09/26/20 1,008m 8:36.9 4:16.3

Cool down row.

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09/26/20 7,445m 36:51.4 2:28.5

LYR Callories #6
Row 10 pieces
80, 80, 60, 60, 40,40, 20, 20,10,10 calories
Cal/hr: 75% then 100%

Rest:
4min betw…

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09/26/20 2,506m 16:24.2 3:16.3

Pick drills and 10 min build Warmup.

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09/24/20 512m 4:28.1 4:21.8

500m strapless cool down row.

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