Gene Benson

Log

Date Distance Time Pace Comments Action
06/08/21 2,385m 15:00.0 3:08.6

Pick drills and 10 minute build warmup.

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06/08/21 2,385m 15:00.0 3:08.6 View workout
06/05/21 7,500m 40:32.3 2:42.1

DH 2k 101: 3-3
6 x 1250m
DF: Open, Stroke rate: Open
Splits: 250m on @ max effort, 250m off @ easy pace
3 mins rest

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06/05/21 7,500m 40:32.3 2:42.1 View workout
06/05/21 2,376m 15:00.0 3:09.3

Pick drills and 10 minute build warmup.

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06/05/21 2,376m 15:00.0 3:09.3 View workout
06/01/21 650m 5:07.0 3:56.1

5 min cool down row.

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06/01/21 3,301m 14:00.0 2:07.2

2 x 7 step pyramids at 1 min each
spm 26/28/30/32/30/28/26
Splits -/+ 2 secs each spm change
2 mins rest btwn
Repeat

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06/01/21 3,301m 14:00.0 2:07.2 View workout
06/01/21 2,509m 15:13.8 3:02.1

Pick drills and 10 in build warmup.

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05/31/21 6,667m 35:06.9 2:38.0

30 min easy row and 5 min cool down.

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05/17/21 5,000m 20:51.6 2:05.1

DH 2k 101: 3-2
5 x 1000m
DF: Open, Stroke rate: Open
Pace: 2k+4-6
4 mins rest

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05/17/21 5,000m 20:51.6 2:05.1 View workout
05/17/21 2,366m 15:00.0 3:10.1

Pick drills and 10 minute build warmup.

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05/17/21 2,366m 15:00.0 3:10.1 View workout
05/16/21 509m 3:40.8 3:36.8

500m cool down row.

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05/16/21 6,981m 30:00.0 2:08.9

DH 2k 101: 3-1
3 x 10 minutes
Each set broken into 4 mins, 3 mins, 2 mins, 1 min rowed continuously.
DF: Open
Stroke ra…

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05/16/21 6,981m 30:00.0 2:08.9 View workout
05/16/21 2,435m 15:13.2 3:07.5

Pick drills and 10 minute build warm up.

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05/10/21 4,500m 18:11.7 2:01.3

DH 2k 101: 2-3
Row 6 pieces: 750, 1250, 500, 1000, 250, 750
Stroke rate: 28, 28, 30, 30, 32, 32
Pace: as fast as possible

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