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Gene Benson

Log

Date	Workout	Score	Ave	Type	Comments	Action
09/26/20	v80c/4:00r...10	7,445m	2:28.5	RowErg	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…	View workout
09/26/20	16:24	2,506m	3:16.3	RowErg	Pick drills and 10 min build Warmup.	View workout
09/24/20	4:28	512m	4:21.8	RowErg	500m strapless cool down row.	View workout
09/24/20	10000m	49:45.5	2:29.2	RowErg	10K row, 20 spm at 2K + 5 pace.	View workout
09/24/20	15:22	2,545m	3:01.2	RowErg	10 min build and staedy row warm up.	View workout
09/21/20	3:32	508m	3:29.2	RowErg	Quick cool down row.	View workout
09/21/20	v1000m/r...14	10,500m	2:41.7	RowErg	7 x 1K @ 2K+15 (2:30), 22 spm with 500m easy rest row.	View workout
09/21/20	13:19	2,015m	3:18.3	RowErg	10 min build and steady row warm up.	View workout
09/20/20	11:30	2,018m	2:51.0	RowErg	2K cool down, no foot straps.	View workout
09/20/20	4x7:00/3:00r	5,624m	2:29.3	RowErg	4x7 min, 3 min rest. 22 spm Started at 2K+16, small negatives each round.	View workout
09/20/20	15:50	2,509m	3:09.4	RowErg	Pause drills and 10 min build warmup.	View workout
09/19/20	10:27	1,511m	3:27.6	RowErg	Cool down row. Some strapless to work on not pulling with my feet.	View workout
09/19/20	12000m	1:04:16.0	2:40.6	RowErg	Low rate row for endurance. Water break at 6K. 1st 6K at 10K pace, 2nd 6K near 1/2 marathon pace.	View workout
09/19/20	16:14	2,523m	3:13.0	RowErg	Reverse pick drills and 10 min build. warm up.	View workout
09/16/20	12:02	1,826m	3:17.9	RowErg	Long cool down row.	View workout
09/16/20	5000m	24:56.1	2:29.6	RowErg	Low rate steady row. Increased pace last 1km.	View workout
09/16/20	9:09	1,335m	3:25.9	RowErg	Pick drills and cut the cake drills for warm up.	View workout
09/15/20	5:01	544m	4:36.6	RowErg	Light 5 min cool down row.	View workout
09/15/20	30:00	5,517m	2:43.1	RowErg	30 min steady row. 22 spm except last split where pushed little. First row in a while taking it easy.	View workout
09/15/20	15:32	2,238m	3:28.4	RowErg	Pick drills and 10 mi build warm up.	View workout
08/02/20	21097m	1:55:27.5	2:44.1	RowErg	Wanted to gt a long slow UT2/1 row in. Thought why not try my first half marathon and see how it goes... Goal was ~2:45 avg split at…	View workout
08/02/20	5:31	906m	3:02.8	RowErg	Warm up.	View workout
08/01/20	10x1:00/2:00r	2,451m	2:02.3	RowErg	10 rounds of Row: 1:00 min Drag Factor/Damper: Open (125...need to go higher next time) Stroke Rate: 28 Cal: Negative cal…	View workout
08/01/20	15:07	2,241m	3:22.4	RowErg	Warm up.	View workout
07/30/20	v10:00/6:00r...5	6,475m	2:18.9	RowErg	Dark Horse LYR Calories #4 Row: 10:00, 8:00, 6:00, 4:00, 2:00 Drag Factor/Damper: Open Stroke Rate: 24 Cal/Hr: Max Effort…	View workout

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