Gene Benson

Log

Date Distance Time Pace Comments Action
10/31/16 1,012m 7:16.9 3:35.8

Warm up, technique practice for 4 mins, then slow steady pace to prep for long intervals.

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10/31/16 1,609m 6:51.9 2:07.9

USB error 44
Neither the USB nor the PM5 (problem code 0 -97) captured this workout.
End of the row saw avg pace 2:08/500m but…

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10/30/16 10,000m 51:50.3 2:35.5

First time totaling 10km and wanted to break it up into pieces I knew I could do with good form, and if needed, could take a break. 10 x…

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10/30/16 1,013m 7:02.4 3:28.4

1K warm up to prep for first 10K total row. Technique practice then pace focus..

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10/28/16 6,000m 28:25.4 2:22.1

Tried to go 2k easy, 2k normal, 2k easy, but found it hard to go easy. Need to focus on pace and not worry about time next go around.

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10/28/16 638m 5:11.0 4:03.7

Warm up and technique practice.

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10/27/16 3,000m 13:18.9 2:13.1

3 x 1000m intervals with 2.5 min rest.
Changed damper setting down to 3. Better pace and spm here than at 4. Felt more work in le…

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10/27/16 687m 5:06.0 3:42.7

Warm up & technique practice

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10/22/16 2,000m 9:30.8 2:22.7

Active recovery day, though need to focus on not working too hard on recovery days.

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10/22/16 500m 1:49.6 1:49.6

500m time trial, first run.

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10/22/16 100m 0:21.6 1:48.0

100m time trial, second run.

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10/22/16 100m 0:21.8 1:49.0

100m time trial, first run.

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10/22/16 656m 5:06.9 3:53.9

Warm up and technique practice

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10/21/16 6,000m 29:28.2 2:27.3

Goal was simple, keep spm at 18 and pace <2:30.

First time past 5k in a workout and wanted to get meters but work on controllin…

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10/21/16 621m 5:05.6 4:06.0

Warm up drills

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10/19/16 5,000m 23:23.3 2:20.3

2nd 5K row. Goal was steady 20 spm and <2:30 500m split. Met those goals and improved over 1st 5K.

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10/19/16 674m 5:06.4 3:47.2

warm up and technique practice

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10/17/16 3,859m 20:00.0 2:35.4

10 x 1 min hard/1 min easy

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10/17/16 672m 5:03.5 3:45.8

warm up and technique practice

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10/07/16 4,203m 18:15.1 2:10.2

1st pyramid workout 1/2/3/4/3/2/1 with equal rest periods, +500m at the end to cool down

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