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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
07/01/22 100m 0:17.9 1:29.5

Moved DF from 8 to 9

 View workout
07/01/22 100m 0:18.6 1:33.0

Getting loose

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07/01/22 100m 0:19.9 1:39.5

Still stiff
Tri press downs 40x15

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07/01/22 100m 0:20.5 1:42.5

Stiff lower back and tight left hamstring
Slow start

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07/01/22 1,000m 4:21.5 2:10.7

Warmup

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06/30/22 324m 1:23.0 2:08.0

cooldown

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06/30/22 336m 1:07.0 1:39.7

wrist curls 15x20, 20x20
cable tri ext 100x10

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06/30/22 316m 1:07.0 1:46.0

pullovers 20x20, 31x20

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06/30/22 297m 1:07.0 1:52.7

chins 6,6,7,8,5

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06/30/22 277m 1:07.0 2:00.9

DB press 20sx30, 31sx25
bench 88x20, 110x12, 121x9, 132x6

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06/30/22 532m 2:23.0 2:14.3

warmup

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06/29/22 529m 2:16.0 2:08.5

morning

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06/28/22 331m 1:22.0 2:03.8

cooldown

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06/28/22 329m 1:11.0 1:47.9 View workout
06/28/22 330m 1:16.0 1:55.1 View workout
06/28/22 325m 1:17.0 1:58.4 View workout
06/28/22 328m 1:28.0 2:14.1

C&P 10sx55, 15sx21, 20sx15, 27sx10

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06/28/22 1,117m 5:07.0 2:17.4

warmup

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06/27/22 2,281m 10:07.0 2:13.0

pick ups at 45s to lowest of 1:36 pace

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06/26/22 131m 0:27.0 1:43.0 View workout