Gene Benson

Log

Date Distance Time Pace Comments Action
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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10/07/16 513m 3:50.9 3:45.0

Warm up and practice form

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10/05/16 3,000m 13:56.6 2:19.4

1st set of intervals.
6 x 500m w/1:30r
Good sweat!

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10/01/16 5,000m 24:31.9 2:27.1

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 <…

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10/01/16 717m 5:05.9 3:33.3

Warm Up

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09/30/16 3,770m 20:07.4 2:40.1

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…

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09/30/16 593m 5:04.1 4:16.4

Warm up, working on sequencing.

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