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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
Nov 19 Six Partner Workouts to Get You Moving
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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
08/25/22 226m 0:45.0 1:39.5

done

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08/25/22 316m 1:07.0 1:46.0

tri ext 15sx10

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08/25/22 296m 1:08.0 1:54.8

face pulls 10

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08/25/22 307m 1:12.0 1:57.2

pull ups 6,6,6,6,6,6,6,4,4 (50)

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08/25/22 305m 1:25.0 2:19.3

K to E 30,20,20,20,30,20

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08/25/22 406m 1:36.0 1:58.2

bench 20sx30, 334sx20, 88x18, 110x12, 132x5, 137.5x3, 143x3, 148.5x1,1,1

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08/25/22 556m 2:31.0 2:15.7

warmup

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08/24/22 1,011m 4:30.0 2:13.5

MDL 110x15, 200x12,230x8
LP 270x20
bike 16km 33:40
squash 30 min
C&P 10x28, 15sx15,15,15

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08/23/22 535m 2:20.0 2:10.8

cooldown

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08/23/22 302m 1:07.0 1:50.9

face pulls 100x10

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08/23/22 280m 1:07.0 1:59.6

Kto E 30x5

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08/23/22 281m 1:07.7 2:00.4

pups 5,5,6,7

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08/23/22 2,015m 8:57.0 2:13.2

bench 27sx30, 88x16, 110x12,, 132x5

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08/22/22 322m 1:31.0 2:21.3

db bench 20sx20.pup3
kike 16km 34:30
squash 30 min
DL90x20
LP90x20

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08/21/22 1,023m 4:38.0 2:15.8

Sunday morning wake-up
Tri ext 40x20

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08/20/22 559m 2:44.0 2:26.6

cooldown

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08/20/22 163m 0:30.0 1:32.0

SPM48 on D8

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08/20/22 158m 0:30.0 1:34.9

SPM42 on D8

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08/20/22 310m 1:07.0 1:48.0

K to e 30x6

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08/20/22 294m 1:07.0 1:53.9

C&P 10sx30, 15sx21, 20sx15

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