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Gene Benson

Log

Date	Workout	Score	Ave	Type	Comments	Action
10/30/16	10x1000m/3:00r	51:50.3	2:35.5	RowErg	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…	View workout
10/30/16	7:02	1,013m	3:28.4	RowErg	1K warm up to prep for first 10K total row. Technique practice then pace focus..	View workout
10/28/16	3x2000m/5:00r	28:25.4	2:22.1	RowErg	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	5:11	638m	4:03.7	RowErg	Warm up and technique practice.	View workout
10/27/16	3x1000m/2:30r	13:18.9	2:13.1	RowErg	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	5:06	687m	3:42.7	RowErg	Warm up & technique practice	View workout
10/22/16	2000m	9:30.8	2:22.7	RowErg	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	500m time trial, first run.	View workout
10/22/16	100m	0:21.6	1:48.0	RowErg	100m time trial, second run.	View workout
10/22/16	100m	0:21.8	1:49.0	RowErg	100m time trial, first run.	View workout
10/22/16	5:06	656m	3:53.9	RowErg	Warm up and technique practice	View workout
10/21/16	4x1500m/5:00r	29:28.2	2:27.3	RowErg	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	5:05	621m	4:06.0	RowErg	Warm up drills	View workout
10/19/16	5000m	23:23.3	2:20.3	RowErg	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	5:06	674m	3:47.2	RowErg	warm up and technique practice	View workout
10/17/16	20:00	3,859m	2:35.4	RowErg	10 x 1 min hard/1 min easy	View workout
10/17/16	5:03	672m	3:45.8	RowErg	warm up and technique practice	View workout
10/07/16	v1:00/1:00r...8	4,203m	2:10.2	RowErg	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	3:50	513m	3:45.0	RowErg	Warm up and practice form	View workout
10/05/16	6x500m/1:30r	13:56.6	2:19.4	RowErg	1st set of intervals. 6 x 500m w/1:30r Good sweat!	View workout
10/01/16	5000m	24:31.9	2:27.1	RowErg	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
10/01/16	5:05	717m	3:33.3	RowErg	Warm Up	View workout
09/30/16	20:07	3,770m	2:40.1	RowErg	10 min steady, then 1 min intervals of easy and hard rowing for 10 more mins. Working on breathing (1 per recovery/1 per drive) as be…	View workout
09/30/16	5:04	593m	4:16.4	RowErg	Warm up, working on sequencing.	View workout
09/28/16	20:07	3,722m	2:42.1	RowErg	First row longer than 10 mins. Power 10's on every other 5 min block. easy-moderate rate opposite 5 min blocks. Sequencing & r…	View workout

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