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Gene Benson

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
10/30/16	1,013m	7:02.4	3:28.4	RowErg	Hwt	1K warm up to prep for first 10K total row. Technique practice then pace focus..	View workout
10/28/16	6,000m	28:25.4	2:22.1	RowErg	Hwt	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.	View workout
10/28/16	638m	5:11.0	4:03.7	RowErg	Hwt	Warm up and technique practice.	View workout
10/27/16	3,000m	13:18.9	2:13.1	RowErg	Hwt	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…	View workout
10/27/16	687m	5:06.0	3:42.7	RowErg	Hwt	Warm up & technique practice	View workout
10/22/16	2,000m	9:30.8	2:22.7	RowErg	Hwt	Active recovery day, though need to focus on not working too hard on recovery days.	View workout
10/22/16	500m	1:49.6	1:49.6	RowErg	Hwt	500m time trial, first run.	View workout
10/22/16	100m	0:21.6	1:48.0	RowErg	Hwt	100m time trial, second run.	View workout
10/22/16	100m	0:21.8	1:49.0	RowErg	Hwt	100m time trial, first run.	View workout
10/22/16	656m	5:06.9	3:53.9	RowErg	Hwt	Warm up and technique practice	View workout
10/21/16	6,000m	29:28.2	2:27.3	RowErg	Hwt	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…	View workout
10/21/16	621m	5:05.6	4:06.0	RowErg	Hwt	Warm up drills	View workout
10/19/16	5,000m	23:23.3	2:20.3	RowErg	Hwt	2nd 5K row. Goal was steady 20 spm and <2:30 500m split. Met those goals and improved over 1st 5K.	View workout
10/19/16	674m	5:06.4	3:47.2	RowErg	Hwt	warm up and technique practice	View workout
10/17/16	3,859m	20:00.0	2:35.4	RowErg	Hwt	10 x 1 min hard/1 min easy	View workout
10/17/16	672m	5:03.5	3:45.8	RowErg	Hwt	warm up and technique practice	View workout
10/07/16	4,203m	18:15.1	2:10.2	RowErg	Hwt	1st pyramid workout 1/2/3/4/3/2/1 with equal rest periods, +500m at the end to cool down	View workout
10/07/16	513m	3:50.9	3:45.0	RowErg	Hwt	Warm up and practice form	View workout
10/05/16	3,000m	13:56.6	2:19.4	RowErg	Hwt	1st set of intervals. 6 x 500m w/1:30r Good sweat!	View workout
10/01/16	5,000m	24:31.9	2:27.1	RowErg	Hwt	1st 5000m row. Goal was to maintain 20 s/m as I focused on form and sequencing. Ended up at 20/20/21/21/22 s/m at 1000m splits with <…	View workout

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