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Log

Date Workout Score Ave Comments Action
12/14/22 v3000m/2:00r...3 7,000m 1:58.1

#FMPW334S3
3000/1000/3000 (rest 2m)

R22/30/22

R22 at 2km plus 15/16. Increase pace 12-13s/500m for the R30.

 View workout
12/13/22 12x1:00/1:00r 3,205m 1:52.3

#FMPW334S2
1m x 12 (rest 1m) R24

Start at 2km plus 5.
erg.zone

 View workout
12/13/22 2:33 596m 2:09.1

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
12/13/22 v15:00/r...4 21,350m 1:52.4

#FMBPW237S1
15m/5m/15m/5m (rest 0/3m)

4km plus 18 for the 15m followed by 4km pace plus 7 for the 5 minute.
View workout

12/12/22 8000m 33:19.7 2:04.9

#FMPW334S1
8000m R18

2km plus 20. Stick.
erg.zone

 View workout
12/11/22 v15000m/3:00r...3 26,021m 1:55.1

#FMBPW236S5
15k/10k/5k (rest 3m)

Start at 4km plus 20. Increase pace 5s/7s
erg.zone

 View workout
12/09/22 6x500m/2:00r 9:55.5 1:45.7

#FMPW333S1
500m x 8 (rest 2m)

Start at 2k minus 1. Improve if possible.
erg.zone

 View workout
12/09/22 3:18 775m 2:08.1

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
12/08/22 4x15:00/1:30r 31,204m 1:55.3

#FMBPW236S4
15 mins x 4 (rest 90s)

4km plus 18. Stick.
erg.zone

 View workout
12/07/22 v10:00/1:30r...6 22,091m 1:48.6

#FMBPW236S3
10m/8/6/4/2/10m

(rest 90s)

Start at 4km plus 14. Increase 2/3/4/5s on previous and return to start.

 View workout
12/06/22 v4000m/3:00r...4 10,000m 1:58.0

#FMPW332S1
4km/3km/2km/1km (rest 3m)

R22/24/26/28

Start at 2km plus 16. Increase 2s/4s/6s on the previous completed int…

 View workout
12/06/22 2:09 485m 2:13.0

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
12/06/22 20000m 40:28.1 2:01.4

#FMBPW236S2
20000m

4km plus 24 and stick.
erg.zone

 View workout
12/05/22 v16:00/r...4 21,350m 1:52.4

#FMBPW236S1
16m/4m/16m/4m

(rest 0/3m/0)

4km plus 18 for the 16m followed by 4km pace plus 6 for the 4 minute.

 View workout
12/04/22 30:00 14,399m 2:05.0

#FMBPW235S4
30 mins

Stick at 4km plus 25
erg.zone

 View workout
12/04/22 30:00 14,750m 2:02.0

#FMBPW235S4
30 mins

Stick at 4km plus 25
erg.zone

 View workout
12/03/22 1:10:00 35,870m 1:57.0

70mins z2 and z3
erg.zone

 View workout
12/02/22 v8000m/2:00r...4 20,000m 1:50.0

#FMBPW235S5
8k/6k/4k/2k

Start at 4km plus 17. Increase pace 3s/5s/7s
erg.zone

 View workout
11/30/22 v5:00/1:30r...6 9,530m 1:41.9

#FMBPW235S3
5m/4/3/2/1/5m

(rest 90s)

Start at 4km plus 8. Increase 2/3/4/5s on previous and return to start.

 View workout
11/29/22 4x6000m/2:00r 45:54.8 1:54.7

#FMBPW235S2
6000m x 3 or 4 (rest 2m)

4km plus 18 and stick.
erg.zone

 View workout
11/28/22 v17:00/r...4 21,307m 1:52.6

#FMBPW235S1
17m/3m/17m/3m (rest 0/3m)

4km plus 18 for the 17m followed by 4km pace plus 5 for the minute.
View workout

11/27/22 4x2000m/2:30r 31:35.4 1:58.4

#FMPW331S5
2000m x 4 (rest 2m 30s)

R22/24/22/26

R22s at 2km plus 16. Increase pace 2-3s/500m for the R24 and a further…

 View workout
11/27/22 1:40 375m 2:14.2

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
11/26/22 5x12:00/1:30r 31,353m 1:54.8

#FMBPW234S4
12m x 5 (rest 90s)

4km plus 18. Stick.
erg.zone

 View workout
11/25/22 10000m 41:59.9 2:05.9

#FMPW331S4
10000m R18

2km plus 21
erg.zone

 View workout