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Log

Date Workout Score Ave Comments Action
04/21/23 3x12:00/1:00r 18,456m 1:57.0

#FMBPW255S4
12 mins x 3 (rest 1m)

Start and hold at 4km pace plus 20
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04/20/23 5x1500m/3:00r 30:12.5 2:00.8

#FMPW352S4
1500m x 5 (rest 3m)

18/24/18/24/18

Start at 2km plus 19 for the R18. Increase pace 6-8s per 500m for the R24…

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04/20/23 8x1000m/2:00r 12:54.7 1:36.8

#FMBPW255S3
1000m x 8 (rest 2m)

Start at 4km pace plus 1-2s/1000m. Increase throughout if possible.
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04/19/23 10000m 41:36.7 2:04.8

#FMPW352S3
10 km R18

2km plus 20. Stick.
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04/19/23 40:00 20,876m 1:54.9

#FMBPW255S2
40 mins

Start at 4km pace plus 18s/1000m. Stay close.
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04/18/23 10x750m/2:00r 27:36.7 1:50.4

#FMPW352S2
750m x 10 (rest 2m) R22

Start at 2km plus 10. Improve if possible.
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04/18/23 v4000m/1:30r...5 14,000m 1:44.9

#FMBPW255S1
4km/3/2/1/4km (rest 90s)

Start at 4km pace plus 10s/1000m. Increase pace 2s/3/4/s from the previous interval. Then…

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04/17/23 2x5000m/3:00r 40:40.6 2:02.0

#FMPW352S1
5000m x 2 (rest 3m) R20

2km plus 18. Stick.
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04/16/23 30:00 7,200m 2:05.0

#FMPW351S4
30 mins

Start at 2km plus 18.
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04/15/23 16:03 9,262m 1:43.9

30min TT
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04/15/23 8:14.6 5,000m 1:38.9

10x500m 0:30r

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04/14/23 v3000m/2:00r...3 7,000m 1:57.8

#FMPW351S3
3000m/1000m/3000m (rest 2m)

R22 at 2km plus 15/16. Increase pace 12-13s/500m for the R30.
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04/14/23 3:10 735m 2:09.5

Warmup Row 5mins easy
5mins easy
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04/13/23 3x15:00/1:30r 23,475m 1:55.0

#FMBPW254S4
15m x 3 (rest 90s)

Start and hold at 4km pace plus 18.
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04/12/23 12x1:00/1:00r 3,475m 1:43.5

#FMPW351S2
1m x 12 R24 (rest 1m)

Start at 2km plus 5.
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04/12/23 5:00 1,243m 2:00.6

Warmup Row 5mins easy
5mins easy
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04/12/23 30000m 1:01:12.9 2:02.4

#FMBPW254S3
30km

Start at 4km plus 25. Stick.
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04/11/23 3x6000m/2:00r 33:19.7 1:51.0

#FMBPW254S2
6000m x 3 (rest 2m)

Start at 4km pace plus 18s/1000m for reps 1 and 3. Increase pace 8s/1000m for rep 2.

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04/10/23 8000m 33:19.8 2:04.9

#FMPW351S1
8000m R18

2km plus 20. Stick
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04/10/23 v5000m/1:30r...6 20,000m 1:47.5

#FMBPW254S1
5/4/3/2/1/5km

(rest 90s)

Start at 4km pace plus 16s/1000m. Increase pace 2s/3/4/5s from the previous interv…

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04/09/23 50x500m/0:30r 42:54.1 1:42.9

50x500m / 0:30r
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04/08/23 1:00:00 32,028m 1:52.4

60mins TT
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04/07/23 v13:30/r...6 23,234m 1:56.2

#FMBPW253S4
45 mins

Start and hold at 4km pace plus 20. Then last 90sec minutes of each 15 mins, pick up pace by 10s/1km.
…

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04/07/23 5:00 1,233m 2:01.6

Warmup Row 5mins easy
5mins easy
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04/06/23 30000m 1:01:13.1 2:02.4

#FMBPW253S3
30000m

Start at 4km plus 25. Stick.
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 View workout