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Oct 16 Starting Your Workout: Warming-Up 
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Sep 13 Strength and Fitness: The 401K for Your Body
Sep 12 Concept2’s Dan Brooks' Endurance Coastal Row: The Blackburn Challenge 2024

Gene Benson

Log

Date Distance Time Pace Comments Action
12/08/16 3,000m 13:05.5 2:10.9

BPP W4D2 3 x 1000m w/3 min rest

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12/08/16 6,500m 30:44.5 2:21.8

BPP W4D1 6500m steady pace. Mostly negative splits.

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12/08/16 1,011m 6:23.3 3:09.5

Warm up and drills

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12/06/16 6,000m 28:24.0 2:22.0

1st day back after a week off for oral surgery.
BPP W3D3
6000m and overall felt good, but hard time keeping rate down at desire…

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12/06/16 1,012m 6:33.5 3:14.4

Warm up and drills

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11/26/16 4,000m 17:53.7 2:14.2

BPP W3D2
2 x 2000m
second interval had something fall on track and rollers were hitting it causing bumps. Lost 30 secs cleaning…

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11/26/16 518m 2:46.9 2:41.1

warm up row

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11/25/16 1,008m 5:55.0 2:56.0

Cool Down and pause drills

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11/25/16 6,000m 27:57.8 2:19.8

BPP W3D1 6000m

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11/25/16 1,012m 6:31.0 3:13.1

Warm up & drills

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11/24/16 1,010m 5:29.5 2:43.1

Cool down and working with force curves on smoothing out stroke.

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11/24/16 5,500m 25:33.4 2:19.4

BPP W2D3 - 5500m
Day 1 Holiday Challenge

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11/24/16 1,012m 6:26.6 3:11.0

Warm up and pause drills

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11/20/16 3,000m 12:57.7 2:09.6

W2D2 BPP 4 x 750m

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11/20/16 518m 3:30.8 3:23.4

warm up

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11/13/16 5,500m 25:53.0 2:21.1

BPP W2D1. Negative splits. Started conversational, was just beyond that at the final split. Last 1500m did 10 hard strokes at each 500…

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11/13/16 1,015m 6:16.5 3:05.4

Warm up and pause drills

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11/12/16 5,000m 23:10.1 2:19.0

5000m steady state, first long row after being ill. Felt it too...

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11/12/16 1,008m 6:51.6 3:24.1

Warm up and form work

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11/10/16 3,000m 12:25.4 2:04.2

6 x 500m intervals.
1st day back after the flu.

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