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Gene Benson

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
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
10/01/16	717m	5:05.9	3:33.3	RowErg	Hwt	Warm Up	View workout
09/30/16	3,770m	20:07.4	2:40.1	RowErg	Hwt	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	593m	5:04.1	4:16.4	RowErg	Hwt	Warm up, working on sequencing.	View workout
09/28/16	3,722m	20:07.2	2:42.1	RowErg	Hwt	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
09/28/16	657m	5:06.7	3:53.4	RowErg	Hwt	Warm up.	View workout
09/27/16	900m	5:06.2	2:50.1	RowErg	Hwt	Beginning rower workout day 3.	View workout
09/27/16	770m	5:09.5	3:20.9	RowErg	Hwt	Warm up	View workout
09/26/16	1,655m	10:06.4	3:03.2	RowErg	Hwt	Beginning rower workout day 2.	View workout
09/26/16	713m	5:07.5	3:35.6	RowErg	Hwt	Warm up	View workout
09/25/16	872m	5:10.1	2:57.8	RowErg	Hwt	First rowing workout. Working on form.	View workout

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