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Log

Date Workout Score Ave Comments Action
03/23/24 v5:00/r...4 7,870m 1:54.3

Sam special
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03/22/24 v5000m/1:00r...6 20,000m 1:51.2

#FMBPW199S5
5km/4/3/2/1/5km

(rest 60s)

Start at 4km pace plus 14s/1000m. Increase pace 2s/3/4/5.
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03/21/24 1:00:00 30,520m 1:57.9

#FMBPW199S4
60 mins

Start at 4km pace plus 18. Stick.
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03/20/24 2x12500m/1:30r 51:15.0 2:03.0

#FMBPW199S2
12500m x 2 (rest 90s)

Start at 4km pace plus 23. Stick.
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 View workout
03/19/24 v2500m/2:00r...9 13,500m 1:48.6

#FMBPW199S1
2500/1500/500m (rest 2m) x 3

Start at 4km pace plus 13s/1000m. Increase pace 7s and a further 10s. Repeat.

 View workout
03/17/24 6x6666m/1:06r 1:16:40.7 1:55.0

6x6666m / 66s rest
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03/15/24 v3000m/1:30r...9 18,000m 1:49.3

#FMBPW198S1
3km/2km/1km (rest 90s) x 3

Start at 4km pace plus 15s/1000m. Increase pace 5s and a further 7s. Repeat.

 View workout
03/13/24 v5000m/1:00r...6 16,092m 1:50.8

#FMBPW198S5
5km/4/3/2/1/5km (rest 1m)

Start at 4km pace plus 14s/1000m. Increase pace 2s/3/4/5.
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03/12/24 20000m 41:01.5 2:03.0

#FMBPW198S2
20km

Start at 4km pace plus 23. Stick.
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03/11/24 v3000m/1:30r...9 18,000m 1:49.9

#FMBPW198S1
3km/2km/1km (rest 90s) x 3

Start at 4km pace plus 15s/1000m. Increase pace 5s and a further 7s. Repeat.

 View workout
03/10/24 v2000m/r...16 32,000m 2:01.8

#FMBPW197S5
16km x 2 (rest 3m)

Each rep as follows: 2k max DF, 2km Min DF x 4
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03/08/24 20000m 39:22.7 1:58.1

#FMBPW197S4
20km

Start at 4km pace plus 18. Stick.
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03/07/24 12x1:00/1:00r 7,334m 1:38.1

#FMBPW197S3
1m x 12 (rest 1m)

MAX DF. Just pedal hard.
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03/06/24 2x30:00/3:00r 29,266m 2:03.0

#FMBPW197S2
30 mins x 2 (rest 3m)

Start at 4km pace plus 23. Stick.
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 View workout
03/05/24 v12000m/2:30r...3 24,000m 1:52.0

#FMBPW197S1
12k/8k/4k (rest 2m30s)

Start at 4km plus 14. Increase pace 2-3s for the 8km and a further 3s for the 4km.

 View workout
03/04/24 1:00:00 31,319m 1:54.9

60mins TT
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03/02/24 5x7:30/1:00r 19,905m 1:53.0

8 x 7min 30sec 1:00r
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03/02/24 0:32 268m 2:01.2

8 x 7min 30sec 1:00r
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03/01/24 v9:00/r...9 19,957m 2:00.2

9min/1min x 6
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02/29/24 2x10:00/1:30r 9,520m 2:06.0

10min repeats 1:30r
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02/28/24 v2000m/r...12 18,000m 1:54.6

#FMBPW196S4
9km (2km/1km/2km/1km/2km/1km) x 2 (rest 3m.

Start at 4km plus 18. Increase to 4km pace plus 8/1000m for the speed…

 View workout
02/27/24 3x10000m/2:00r 1:01:00.1 2:02.0

#FMBPW196S2
10km x 2 (rest 2m)

Start at 4km plus 22. Stick.
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02/26/24 10x2500m/2:00r 46:12.9 1:50.9

#FMBPW196S3
2500m x 10 (rest 2m)

Start at 4km pace plus 13. Increase each rep if possible
a…

 View workout
02/25/24 8x10:00/1:30r 40,003m 1:59.9

10min repeats 1:30r
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02/24/24 14341m 27:03.7 1:53.2 View workout