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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
06/21/22 1,013m 4:30.0 2:13.2

push ups 10
Note: no rowing on 20 Jun as biked form Brampton to Angus (approx. 100km)

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06/19/22 666m 2:36.0 1:57.1

DL 56x10

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06/19/22 620m 2:37.0 2:06.6

K to E 50,40,20

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06/19/22 551m 2:37.0 2:22.4

C&P 10s36, 15sx21, 20sx15

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06/18/22 183m 0:45.0 2:02.9

wrist curls 15x15

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06/18/22 378m 1:37.0 2:08.3

bench 88x10, 110x10, 121x8

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06/18/22 429m 1:37.0 1:53.0

db bench 20sx30, 30sx25, 88x21

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06/18/22 373m 1:37.0 2:10.0

K to E 50,40,30

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06/18/22 358m 1:37.0 2:15.4

pull ups 8,8,8

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06/17/22 379m 1:38.0 2:09.2 View workout
06/17/22 349m 1:39.0 2:21.8

C&P 10sx45, 15sx21

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06/17/22 348m 1:38.0 2:20.8

morning warmup

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06/15/22 525m 2:16.0 2:09.5

cool down

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06/15/22 328m 1:14.0 1:52.8

pullovers 20,x20, 30x20

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06/15/22 325m 1:15.0 1:55.3

K to E 50,40,30,20,10

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06/15/22 319m 1:10.0 1:49.7

pull ups 6,7,8,9,5,5,5

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06/15/22 314m 1:12.0 1:54.6

bench 88x20, 99x15, 110x12, 121x9, 132x7

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06/15/22 316m 1:20.0 2:06.5

DB bench 20sx30, 30sx25

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06/15/22 532m 2:24.0 2:15.3

morning warmup

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06/14/22 2,018m 8:16.0 2:02.8

4x500/1 min rest, slow to faster
500m 2:15
1000 4:25
1500 6:27
2000 8:10

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