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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
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Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

Ken Benoit

Log

Date Distance Time Pace Comments Action
10/12/22 285m 1:08.0 1:59.2

pullovers 20s20, 34x15
chins 6,6,6

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10/12/22 368m 1:36.0 2:10.4

bench 20sx30, 34sx20, 88x15,3,3,3

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10/12/22 1,023m 4:33.0 2:13.4 View workout
10/11/22 500m 1:51.2 1:51.2

C&P 10.5sx60

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10/11/22 1,014m 4:31.0 2:13.6 View workout
10/10/22 500m 1:49.3 1:49.3 View workout
10/10/22 1,000m 4:18.4 2:09.2 View workout
10/09/22 250m 0:48.3 1:36.6 View workout
10/09/22 500m 1:51.1 1:51.1

Pups 40

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10/09/22 1,000m 4:07.1 2:03.5 View workout
10/09/22 1,000m 4:28.0 2:14.0 View workout
10/08/22 500m 1:55.5 1:55.5 View workout
10/08/22 1,000m 4:17.0 2:08.5

Push ups 10,15
Tri ext 40x20,20

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10/08/22 1,015m 4:41.0 2:18.4 View workout
10/07/22 409m 1:37.0 1:58.5

Note: left shoulder sore so cannot pull hard nor bench properly

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10/07/22 391m 1:37.0 2:04.0

squat 122x10 Dl 144x5

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10/07/22 365m 1:36.0 2:11.5

bench 20sx20, 34sx20, 88x10,12
pull ups 5,5,5,5,

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10/07/22 348m 1:37.0 2:19.3

warmup

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10/06/22 506m 2:08.0 2:06.4

C&P 10sx25, 15sx15

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10/06/22 1,026m 4:40.0 2:16.4

morning easy row on D6..nusing sore lower bac from heavy DL

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