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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
11/28/22 307m 1:20.0 2:10.2

DL 78x10
squat 78x10
DB 27sx15

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11/28/22 312m 1:27.0 2:19.4

warmup
DL 56x10
squat 56x10
Dbench 20sx20

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11/28/22 2,194m 10:06.0 2:18.1

Morning level 2 wakeup

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11/27/22 166m 0:30.0 1:30.3 View workout
11/27/22 153m 0:30.0 1:38.0 View workout
11/27/22 1,000m 4:10.9 2:05.4 View workout
11/27/22 500m 2:07.5 2:07.5

Cooldown

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11/27/22 1,395m 5:00.0 1:47.5

5x1:00/1 min rec

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11/26/22 500m 1:45.8 1:45.8 View workout
11/26/22 500m 1:51.0 1:51.0

Lat pulls 80x10
Tri ext 40x20

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11/26/22 500m 1:57.1 1:57.1

Lat pulls 70x10
Tri ext 40x15

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11/26/22 542m 2:28.4 2:16.9

Warmup

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11/25/22 507m 2:07.0 2:05.2

Squash
MDL 140x155, 180x10, 230x8, 270x5,320x5,5,5
Squat 100 x10, 120x8, 150 x 5,5,5

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11/24/22 500m 2:26.0 2:26.0 View workout
11/24/22 1,109m 5:07.0 2:18.4

morning warmup

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11/23/22 289m 1:00.0 1:43.8 View workout
11/23/22 283m 1:00.0 1:46.0 View workout
11/23/22 500m 1:54.2 1:54.2 View workout
11/23/22 500m 1:58.0 1:58.0

squat 56x10, 78x10, 100x10, 122x5, 144x5

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11/23/22 509m 2:02.0 1:59.8

DL 56x10, 78x10, 100x10, 122x5, 144x5, 177x3

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