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Gene Benson

Log

Date	Workout	Score	Ave	Type	Comments	Action
10/28/16	5:11	638m	4:03.7	RowErg	Warm up and technique practice.	View workout
10/27/16	3x1000m/2:30r	13:18.9	2:13.1	RowErg	3 x 1000m intervals with 2.5 min rest. Changed damper setting down to 3. Better pace and spm here than at 4. Felt more work in le…	View workout
10/27/16	5:06	687m	3:42.7	RowErg	Warm up & technique practice	View workout
10/22/16	2000m	9:30.8	2:22.7	RowErg	Active recovery day, though need to focus on not working too hard on recovery days.	View workout
10/22/16	500m	1:49.6	1:49.6	RowErg	500m time trial, first run.	View workout
10/22/16	100m	0:21.6	1:48.0	RowErg	100m time trial, second run.	View workout
10/22/16	100m	0:21.8	1:49.0	RowErg	100m time trial, first run.	View workout
10/22/16	5:06	656m	3:53.9	RowErg	Warm up and technique practice	View workout
10/21/16	4x1500m/5:00r	29:28.2	2:27.3	RowErg	Goal was simple, keep spm at 18 and pace <2:30. First time past 5k in a workout and wanted to get meters but work on controllin…	View workout
10/21/16	5:05	621m	4:06.0	RowErg	Warm up drills	View workout
10/19/16	5000m	23:23.3	2:20.3	RowErg	2nd 5K row. Goal was steady 20 spm and <2:30 500m split. Met those goals and improved over 1st 5K.	View workout
10/19/16	5:06	674m	3:47.2	RowErg	warm up and technique practice	View workout
10/17/16	20:00	3,859m	2:35.4	RowErg	10 x 1 min hard/1 min easy	View workout
10/17/16	5:03	672m	3:45.8	RowErg	warm up and technique practice	View workout
10/07/16	v1:00/1:00r...8	4,203m	2:10.2	RowErg	1st pyramid workout 1/2/3/4/3/2/1 with equal rest periods, +500m at the end to cool down	View workout
10/07/16	3:50	513m	3:45.0	RowErg	Warm up and practice form	View workout
10/05/16	6x500m/1:30r	13:56.6	2:19.4	RowErg	1st set of intervals. 6 x 500m w/1:30r Good sweat!	View workout
10/01/16	5000m	24:31.9	2:27.1	RowErg	1st 5000m row. Goal was to maintain 20 s/m as I focused on form and sequencing. Ended up at 20/20/21/21/22 s/m at 1000m splits with <…	View workout
10/01/16	5:05	717m	3:33.3	RowErg	Warm Up	View workout
09/30/16	20:07	3,770m	2:40.1	RowErg	10 min steady, then 1 min intervals of easy and hard rowing for 10 more mins. Working on breathing (1 per recovery/1 per drive) as be…	View workout
09/30/16	5:04	593m	4:16.4	RowErg	Warm up, working on sequencing.	View workout
09/28/16	20:07	3,722m	2:42.1	RowErg	First row longer than 10 mins. Power 10's on every other 5 min block. easy-moderate rate opposite 5 min blocks. Sequencing & r…	View workout
09/28/16	5:06	657m	3:53.4	RowErg	Warm up.	View workout
09/27/16	5:06	900m	2:50.1	RowErg	Beginning rower workout day 3.	View workout
09/27/16	5:09	770m	3:20.9	RowErg	Warm up	View workout

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