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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
07/17/21 314m 1:06.0 1:45.0

bench 110x12, 132x8

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07/17/21 325m 1:13.0 1:52.3

chins 6,7
pips 7,10

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07/17/21 523m 2:09.0 2:03.3

dbell bench 20sx40, 40sx21

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07/17/21 1,151m 5:05.0 2:12.4

warmup

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07/16/21 306m 1:05.0 1:46.2 View workout
07/16/21 423m 1:36.0 1:53.4 View workout
07/16/21 624m 2:36.0 2:05.0

DL 56x10, 89x10, 111x10, 133x8, 150x6
curl &Press 11sx20, 20sx16, 18,10
tri ext 20sx8,8,8,9

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07/16/21 1,063m 5:01.0 2:21.5

warmup

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07/15/21 1,057m 4:00.0 1:53.5 View workout
07/15/21 176m 0:37.0 1:45.1

bench 88x15, 110x12

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07/15/21 286m 1:06.0 1:55.3

chins 5,5,5
pups 5,5,5

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07/15/21 557m 2:26.0 2:11.0

dbbench 20sx40, 30sx30, 40sx20
pullovers 20,16, 10

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07/14/21 975m 4:00.0 2:03.0

20 sec fast. 20 sec slow for 6 repeats

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07/14/21 562m 2:30.0 2:13.4

warmup

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07/13/21 192m 0:37.0 1:36.3 View workout
07/13/21 184m 0:36.0 1:37.8 View workout
07/13/21 173m 0:36.0 1:44.0

chins 5,5,5,5
pups 5,5,5

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07/13/21 167m 0:36.0 1:47.7

bench 100x10, 111x10, 122x10, 133x6, 138.5x5, 144x4

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07/13/21 147m 0:35.0 1:59.0 View workout
07/13/21 239m 1:06.0 2:18.0

warmup for weights

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