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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
02/21/22 1,243m 4:00.0 1:36.5

8x30sec/90 rec with db bench 30sx15
SPM 38 D8

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02/21/22 284m 1:07.0 1:57.9

last warmup for intervals

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02/21/22 359m 1:37.0 2:15.0

warmup

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02/21/22 248m 1:08.0 2:17.0

warmup

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02/20/22 323m 1:07.0 1:43.7

first 30 sec @ 36.6 then backed off

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02/20/22 321m 1:07.0 1:44.3

face pulls with cable

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02/20/22 300m 1:07.0 1:51.6

C&P 13.5s x21,30,36

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02/20/22 271m 1:07.0 2:03.6

DL 56x10,78x10, 100x10, 122x10, 144x10,166x4
Note Tight rt hamstring so packed it in early

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02/20/22 243m 1:08.0 2:19.9

warmup for DL

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02/20/22 2,241m 10:07.0 2:15.4 View workout
02/19/22 2,245m 10:06.0 2:14.9

MORNING WAKEUP

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02/18/22 527m 2:25.0 2:17.5 View workout
02/18/22 169m 0:30.0 1:28.7

SPM 50

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02/18/22 165m 0:30.0 1:30.9

SPM 44

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02/18/22 158m 0:30.0 1:34.9

SPM 42
pullovers 20x20, 30x15, 40x10

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02/18/22 155m 0:30.0 1:36.7

SPM 40 D8
Pups 5, slow, 5,1,3

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02/18/22 179m 0:37.0 1:43.3

DB bench 20sx30, 30sx30, 40sx20

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02/18/22 524m 2:17.0 2:10.7

evening warmup

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02/18/22 2,507m 11:07.0 2:13.0

morning wakeup

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02/17/22 448m 1:36.0 1:47.1

C @P 13.5sx 21,28,30
wrist curls 13.5x20

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