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Gene Benson

Log

Date Workout Score Ave Comments Action
08/02/20 21097m 1:55:27.5 2:44.1

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…

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08/02/20 5:31 906m 3:02.8

Warm up.

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08/01/20 10x1:00/2:00r 2,451m 2:02.3

10 rounds of
Row: 1:00 min
Drag Factor/Damper: Open (125...need to go higher next time)
Stroke Rate: 28
Cal: Negative cal…

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08/01/20 15:07 2,241m 3:22.4

Warm up.

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07/30/20 v10:00/6:00r...5 6,475m 2:18.9

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…

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07/30/20 8:31 1,358m 3:08.2

Warm Up

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07/25/20 4x35c/2:00r 3:35.3 0:50.0 View workout
07/25/20 4x35c/2:00r 8:51.6 2:03.4

Dark Horse LYR Cals #3.
Fail
6 x 35 Calories w/2 min rest
Made 4 rounds at 34 spm, my goal, but too fast of pace. Could not…

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07/25/20 15:56 2,337m 3:24.5

Warm up. Steady row and 10 min build.

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07/19/20 5000m 24:07.6 2:24.7

Intended as relaxing steady row to get meters in rather than current max effort Dark Horse Launch Your Rowing lessons. Turned out to be…

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07/19/20 7:13 1,232m 2:55.7

Warm up steady row.

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07/18/20 v0:30/1:30r...9 3,092m 2:01.2

Dark Horse LYR Calories #2
Row 9 pieces of
30sec, 60, 90, 2mins, 2:30, 2mins, 90, 60, 30 secs
Cal/Hr: Max Effort
Rest: 1:…

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07/18/20 15:06 2,360m 3:11.9

Warm up. Steady row and 10 min build.

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07/14/20 3:49 938m 2:02.0

Dark Horse LYR Cals #1 part 2.
Max cals in same time as part 1 (3:49.3).
Beat part 1 by 1 Cal.

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07/14/20 60c 3:49.4 2:04.0

Dark Horse LYR Cals #1 part 1.
60 cals for time.

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07/14/20 15:45 2,151m 3:39.6

Warm ups. Steady row and 10 min build.

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07/12/20 2:25 562m 2:09.3

Dark Horse LYR Cals #1 part 2.
Max cals in same time as part 1.
Spent and didn't finish. Too fast in part 1 and though bett…

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07/12/20 60c 3:41.3 2:01.7

Dark Horse LYR Cals #1 part 1.
60 Cals for time.
Went out too fast on S/R, but good time, 2 sec faster pace than 1k pace.
125…

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07/12/20 10:50 1,654m 3:16.6

Warm up, 10 min build.

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07/11/20 6x2:00/4:00r 2,828m 2:07.2

Dark Horse LYR Drag Factor #8
Intervals 2 mins on/4 min rest, S/R 22
Damper 10/8/6/4/2/Open (use high 5)
DFs = 215/173/145/11…

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07/11/20 11:30 1,599m 3:35.8

Pick drils and steady row warm up.

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07/09/20 5:03 386m 6:33.0

Cool down.

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07/09/20 20:00 4,129m 2:25.3

Dark Horse DF #7
DF 180, S/R 18
30 sec fast as possible/30 sec easy pace

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07/09/20 11:45 1,831m 3:12.7

Pick drills and steady row warmup.

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07/07/20 3x5:00/3:00r 3,259m 2:18.0

Dark Horse LYR DF #6
3x5 mins, DF125
S/R 20/24/28/26/22 1 min each

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