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Log

Date Workout Score Ave Comments Action
04/05/23 6x500m/3:00r 10:17.4 1:42.9

#FMPW350S3
500m x 6 (rest 3m)

Start at 2km minus 2
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04/05/23 664m 2:19.1 1:44.7

Apr 2023 - The Magnificent Seven - CTC Members
app.erg.zone/w/aoG0OLmATRC_Mt2…

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04/05/23 5m 0:06.6 11:00.0

Apr 2023 - The Magnificent Seven - CTC Members
app.erg.zone/w/aoG0OLmATRC_Mt2…

 View workout
04/05/23 5:00 1,201m 2:04.8

Warmup Row 5mins easy
5mins easy
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04/05/23 6x4000m/1:30r 42:58.5 1:47.4

#FMBPW253S2
4000m x 6 (rest 90s)

Start at 4km plus 13. Improve if possible.
app.erg.zone

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04/04/23 4x2500m/2:00r 41:20.2 2:04.0

#FMPW350S2
2500m x 4 (rest 2m)

R18/20/18/20

Start at 2km plus 20 for the R18 and increase 2s/500m for the R20. Stick.

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04/04/23 v6000m/1:30r...6 21,000m 1:49.5

#FMBPW253S1
6000m/5/4/3/2/1km (90s rest)

Start at 4km pace plus 17s/1000m. Increase pace 2s/3/4/5/6.
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04/03/23 v1250m/4:00r...6 4,000m 1:45.6

#FMPW350S1
1250m/500m/250m x 2 (rest 4m/3m/2m

Start the 1250 at 2km plus 4. Increase pace.
…

 View workout
04/03/23 5:00 1,213m 2:03.6

Warmup Row 5mins easy
5mins easy
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 View workout
04/02/23 20000m 40:49.0 2:02.4

#FMBPW252S3
20km

4km plus 25. Stick.
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 View workout
04/01/23 5x4000m/1:30r 36:20.4 1:49.0

#FMBPW252S2
4000m x 5 (rest 90s)

Start at 4km plus 12. Stay close
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 View workout
03/31/23 v2500m/r...4 10,000m 1:57.0

#FMPW349S1 - FM Rowing Plan
app.erg.zone/w/4yuT2gNhQd2dYOJoHmd_BA

 View workout
03/31/23 4x6000m/2:00r 45:46.2 1:54.4

#FMBPW252S1
6000m x 4 (rest 2m)

Start at 4km pace plus 20s/1000m for reps 1 and 3. Increase pace 6s/1000m for reps 2 and 4.

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03/30/23 v1:00/2:00r...10 3,042m 1:38.6

#FMPW349S4
(1m x 5) x 2 (rest 2m)

R34

Take only 34 strokes. Target is 2km minus 5 or better. Take a total of 6 mins res…

 View workout
03/30/23 5:00 1,221m 2:02.8

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

 View workout
03/29/23 v4000m/2:00r...4 10,000m 2:02.0

FM Classic A
4k/3k/2k/1k (rest 2m)

R18/20/22/24.

Start at 2km plus 20. Increase 2s/4s/6s on the previous completed int…

 View workout
03/28/23 8000m 32:40.0 2:02.5

#FMPW336S1
8000m

1000m at R18/22/18/22/18/22/18/22

2km plus 20. Increase pace 5s/500m for the R22
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03/28/23 1:00:00 30,000m 2:00.0

60mins TT
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03/27/23 10x2:00/2:00r 5,622m 1:46.7

2min/2:00r x 10
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03/27/23 5:00 1,222m 2:02.7

Warmup Row 5mins easy
5mins easy
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03/26/23 7x10:00/1:30r 32,301m 1:52.8

10min repeats
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03/25/23 5:00 1,251m 1:59.9

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

 View workout
03/23/23 v4000m/2:00r...4 10,000m 1:59.8

FM Classic B
4k/3k/2k/1k (rest 2m)

R20/22/24/26

Start at 2km plus 18. Increase 2s/4s/6s on the previous completed inter…

 View workout
03/23/23 v3000m/2:00r...6 10,000m 1:45.5

#FMBPW200S1
3000/1500/500m (rest 2m) x 2

Start at 4km pace plus 13s/1000m. Increase pace 8s and then a max 500m. REPEAT.
<…

 View workout
03/22/23 10x1:00/2:00r 3,009m 1:39.7 View workout