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Log

Date Workout Score Ave Comments Action
07/29/23 23:50.0 10,700m 2:13.6

ZWIFT - Watopia

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07/28/23 40:00 19,599m 2:02.4

#FMBPW269S4
40 mins

4km plus 25. Stick.
app.erg.zone

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07/27/23 8x400m/2:00r 4:37.3 1:26.6

#FMBPW269S3
400m x 8 (rest 2m)

Target 4km minus 9
app.erg.zone

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07/26/23 8x750m/2:00r 22:11.4 1:50.9

#FMPW366S2
750m x 8 (rest 2m) R24

Start at 2km plus 8. Improve if possible.
app.erg.zone

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07/26/23 10x3000m/1:00r 57:30.9 1:55.0

#FMBPW269S2
3000m x 10 (rest 1m)

4km plus 18. Stick.
app.erg.zone

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07/25/23 2x5000m/2:00r 40:59.4 2:02.9

#FMPW366S1
5000m x 2 (rest 2m) R20

2km plus 18. Stick.
app.erg.zone

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07/25/23 8x5:00/1:30r 21,997m 1:49.1

#FMBPW269S1
5m x 8 (rest 90s)

Cycle reps as follows... 4km plus 17 for reps 1/3/5/7. Plus 11. plus 9. plus 7. Plus 5 for 2/4/6…

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07/24/23 7x333m/1:00r 11:07.3 2:46.9

Jul 2023 - 9 x 333 = 2997
This challenge was chosen by SPU: Te Waka

Row 9 reps of 333 metres with 60secs rest.

There ar…

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07/21/23 6x5000m/1:30r 56:00.6 1:52.0

#FMBPW268S5
5km x 6 (rest 90s)

4km plus 18/12/18/12/18/12. Stick.
app.erg.zone

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07/20/23 4x2000m/1:00r 32:47.9 2:02.9

#FMPW365S4
2000m x 4 (rest 1m)

Stick at 2km plus 18
app.erg.zone

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07/20/23 v2000m/2:00r...5 8,000m 1:40.1

#FMBPW268S3
2km/1.5km/1km/1.5km/2km (rest 2m)

Start at 4km pace plus 6s/1000m. Increase pace 3-4s and a further 7s for the 1.5…

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07/19/23 4x500m/3:00r 6:46.0 1:41.5

#FMPW365S3
500m x 4 (rest 3m)

Start at 2km minus 2. Improve if possible.
app.erg.zone

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07/19/23 21000m 42:00.0 2:00.0

#FMBPW268S2
21000m

4km plus 22
app.erg.zone

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07/18/23 3x3000m/1:30r 37:30.8 2:05.0

#FMPW365S2
3000m x 3 (rest 90s) R18

Stick at 2km plus 20.
app.erg.zone

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07/18/23 7x6:00/2:00r 22,710m 1:50.9

#FMBPW268S1
6 mins x 7 (rest 2m)

Cycle reps as follows... 4km plus 18 for reps 1/3/5/7. Plus 12. plus 9. plus 6 for 2/4/6
…

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07/17/23 v1000m/3:00r...5 3,000m 1:42.8

#FMPW365S1
1000/8/6/4/200m

1000m at 2km rate and pace. Improve
app.erg.zone

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07/14/23 10x250m/2:00r 8:05.5 1:37.1

#FMPW364S4
250m x 10 (rest 2m)

Start at 2km minus 6. Increase if possible.
app.erg.zone…

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07/14/23 5x6000m/2:00r 56:42.6 1:53.4

#FMBPW267S5
6km x 5 (rest 2m)

4km plus 20/13/20/12/20. Stick.
app.erg.zone

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07/13/23 40:00 19,999m 2:00.0

#FMBPW267S2
40 mins

4km plus 22
app.erg.zone

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07/12/23 10000m 41:40.0 2:05.0

#FMPW364S3
10km R18

Stick at 2km plus 20
app.erg.zone

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07/11/23 v10:00/r...5 7,510m 1:59.8

#FMPW364S2
10m/8/6/4/2m

18/20/22/24/26

R18 at 2km plus 20. Increase 3s/4/5/6s on previous completed split.

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07/11/23 1:08 247m 2:18.0

Warmup Row 5mins easy
5mins easy
app.erg.zone

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07/11/23 6x7:00/2:00r 22,782m 1:50.6

#FMBPW267S1
7 mins x 6 (rest 2m)

Cycle reps as follows... 4km plus 18 for reps 1/3/5. Plus 13. plus 10. plus 7 for 2/4/6
…

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07/10/23 v1:30/r...12 3,305m 1:48.9

#FMPW364S1
2 mins (90s/30s) - rest 1m x 12

R26/34

90 sec at R26 - 2km plus 8. 30s at R34 2km minus 4
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07/10/23 v3000m/2:00r...5 11,000m 1:43.0

#FMBPW267S3
3km/2km/1km/2km/3km - rest 2m

Start at 3km pace plus 8s/1000m. Increase pace 3s and a further 7s for the 2km and 1…

 View workout