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Ken Benoit

Log

Date Distance Time Pace Comments Action
12/05/22 528m 2:22.0 2:14.4

back home form Mona's ..some light rowing before going tot he gym for squash and weights

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12/04/22 2,023m 9:01.0 2:13.7 View workout
12/04/22 169m 0:32.0 1:34.6

Tri ext 40x20, 50x16 , 60x6,6

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12/04/22 160m 0:32.0 1:40.0

Front lat pull downs 90x10,10
100x10

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12/04/22 1,000m 3:58.6 1:59.3 View workout
12/04/22 1,000m 4:15.2 2:07.6 View workout
12/04/22 1,016m 4:34.0 2:14.8 View workout
12/04/22 1,048m 4:42.0 2:14.5 View workout
12/03/22 516m 2:02.0 1:58.2

SPM 20

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12/03/22 511m 2:01.0 1:58.3

SPM 20
D10

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12/03/22 2,016m 8:54.0 2:12.4

Mona,s

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12/03/22 1,017m 4:13.0 2:04.3

cooldown

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12/03/22 308m 1:00.0 1:37.4

D10, SPM34

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12/03/22 358m 1:16.0 1:46.1 View workout
12/03/22 352m 1:23.0 1:57.8

C&P 20sx12
wrist curls 20x22

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12/03/22 316m 1:17.0 2:01.8

C&P 20sx6
wrist curls 15x20

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12/03/22 316m 1:23.0 2:11.3

C&P 15sx15
wrist curls 10x20

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12/03/22 313m 1:27.0 2:18.9

C&P 10sx30

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12/03/22 545m 2:37.0 2:24.0

morning warmup

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12/02/22 2,548m 12:08.0 2:22.8

slow evening row before bed to warm up
squash 1 hour
MDL 90x20, 180x20, 270x12, 320x5, 330x6,6
squats 50x10, 100x10,140c8, 16…

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