Tom Zawalnyski

Log

Date Distance Time Pace Comments Action
09/29/20 3,000m 10:49.7 1:48.2

3x1km @32 w/3min rest

View workout
03/09/20 2,515m 10:00.0 1:59.2

Don’t call it a come back

View workout
12/24/19 186m 0:30.0 1:20.6 View workout
12/20/19 361m 1:00.0 1:23.1 View workout
11/18/19 2,250m 7:24.6 1:38.8 View workout
11/17/19 21,580m 2:27:00.0 3:24.3 View workout
11/16/19 15,993m 1:32:00.0 2:52.5 View workout
11/13/19 13,071m 57:00.0 2:10.8 View workout
11/11/19 4,825m 20:00.0 2:04.3 View workout
11/05/19 9,190m 1:11:00.0 3:51.7 View workout
11/04/19 6,000m 22:03.7 1:50.3

3x2km 30@20 pace -2 per 500m
20,22,24,26

View workout
11/03/19 13,980m 1:23:09.0 2:58.4 View workout
10/30/19 11,360m 1:31:13.0 4:00.8 View workout
10/30/19 18,000m 1:14:38.4 2:04.4 View workout
10/29/19 31,980m 50:00.0 1:33.8 View workout
10/28/19 7,960m 30:00.0 1:53.0

3x10min
30@20 pace -2 each set
@20,22,24

View workout
10/26/19 14,786m 1:00:00.0 2:01.7 View workout
10/24/19 38,160m 1:00:00.0 1:34.3

1hour bike w/5 min sprint (220w)

View workout
10/22/19 10,000m 17:50.0 1:47.0 View workout
10/22/19 8,003m 1:07:30.0 4:13.0 View workout