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Log

Date Distance Time Pace Comments Action
02/24/24 14,341m 27:03.7 1:53.2 View workout
02/23/24 29,013m 1:00:00.0 2:04.0

#FMBPW195S4
20 mins x 3 (rest 2m)

Start at 4km plus 22. Stick.
app.erg.zone

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02/22/24 16,000m 31:04.0 1:56.5

#FMBPW195S5
8km (3km/1km/3km/1km) x 2 (rest 3m)

Start at 4km plus 20. Increase to 4km pace plus 8 1000m for the speed bumps

View workout
02/21/24 24,000m 47:12.6 1:58.0

#FMBPW195S2
4km x 6 (rest 1m)

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

 View workout
02/20/24 12,500m 21:59.5 1:45.5

#FMBPW195S3
1250m x 10 (rest 90s)

Start at 4km pace plus 6. Increase each rep if possible
a…

 View workout
02/20/24 28,292m 1:00:00.0 2:07.2 View workout
02/19/24 30,000m 57:56.3 1:55.8

#FMBPW220S4
16km/8km/4km/2km (rest 90s)

Start at 4km plus 18. Improve 2s/4s/6s
app.erg.zone…

 View workout
02/18/24 16,000m 30:08.4 1:53.0

#FMBPW269S5
4000m x 4 (rest 2m)

For each 4000m cycle the first 2000m at 4km plus 18 and the last 2000m 10s/km faster

 View workout
02/17/24 4,000m 6:36.0 1:39.0 View workout
02/17/24 14,993m 30:00.0 2:00.0 View workout
02/15/24 30,506m 1:00:00.0 1:58.0 View workout
02/13/24 11,005m 20:00.0 1:49.0 View workout
02/12/24 8,000m 13:20.1 1:40.0 View workout
02/10/24 30,399m 1:00:00.0 1:58.4

60mins TT
app.erg.zone

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02/09/24 20,795m 38:58.3 1:52.4

#FMBPW270S1
4m x 10 (rest 90s)

Cycle reps as follows... 4km plus 16 for reps 1/3/5/7/9 Plus 12. plus 10. plus 8. Plus 6. Plus…

 View workout
02/08/24 23,148m 45:00.0 1:56.6

8 x 7min 30sec 1:00r
app.erg.zone

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02/08/24 30,000m 1:00:00.0 2:00.0 View workout
01/20/24 39,996m 1:18:00.4 1:57.0

6x6666m / 66s rest
app.erg.zone

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01/19/24 30,417m 1:00:00.0 1:58.3

9min/1min x 6
app.erg.zone

 View workout
01/17/24 18,347m 36:00.0 1:57.7

5min/1min x 10
app.erg.zone

 View workout