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Log

Date Workout Score Ave Comments Action
10/31/22 3x15:00/2:00r 11,066m 2:01.9

#FMPW328S1
15 min x 3 (rest 2m)

R18/20/22

Starting at 2km plus 20. Increase pace 2s/500m for R20 and R22
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10/30/22 4x7000m/1:30r 52:30.1 1:52.5

#FMBPW230S3
7km x 4 (r90s)

4km plus 16. Stick.
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10/29/22 30000m 57:35.7 1:55.1

#FMBPW230S5
30km

Set splits for 6km and cycle at 4km plus 20/18/16/18/20.
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10/28/22 3x4000m/2:00r 49:37.2 2:04.0

#FMPW327S5
4000m x 3 R18 (rest 2m)

Stick close to 2km plus 20s/500m for all reps.
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10/27/22 3x2000m/2:00r 22:32.2 1:52.6

Oct 2022 - The Super Sixties Stopping 6k - CTC Members
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10/26/22 16x1:00/1:00r 4,477m 1:47.2

#FMPW327S4
1m x 16 R22 (rest 1m)

Start at 2km plus 6. Improve only with the same technique.
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10/25/22 v2000m/2:00r...5 8,000m 1:58.2

#FMPW327S2
2000m/1000m/2000m/1000m/2000m (rest 2m)

R20/22/20/24/20

Start R20 at 2km plus 16s/500m. Increase pace around…

 View workout
10/25/22 1:27 325m 2:14.1

Warmup Row 5mins easy
5mins easy
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10/24/22 4x10:00/1:30r 9,796m 2:02.4

#FMPW327S1
10 mins x 4 (rest 1m 30s)

R18/20/18/20

Start R18 at 2km plus 20s/500m. Increase pace around 2-3s/500m for R2…

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10/23/22 4x500m/3:00r 6:47.7 1:41.9

4x500m 3:00r
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10/23/22 5:00 1,205m 2:04.4

Warmup Row 5mins easy
5mins easy
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 View workout
10/22/22 4x3000m/2:00r 49:54.3 2:04.7

#FMPW326S5
3000m x 4 (rest 2m) R18

Stick close to 2km plus 20s/500m for all reps.
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10/21/22 5x6000m/1:15r 56:00.4 1:52.0

#FMBPW229S3
6km x 5 (rest 75s)

4km plus 16. Stick.
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10/20/22 8x1:00/1:00r 2,364m 1:41.5

#FMPW326S4
1m x 20 (rest 1m) R20

Start at 2km plus 8
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 View workout
10/20/22 5:00 1,226m 2:02.3

Warmup Row 5mins easy
5mins easy
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 View workout
10/19/22 30:00 7,500m 2:00.0

#FMPW326S3
30m R22

Stick close to 2km plus 16/500m
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 View workout
10/18/22 10x600m/2:00r 21:48.6 1:49.0

#FMPW326S2
600m x 10 (rest 2m) R24

2km pace plus 10s/500m. Improve if desired.
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…		 View workout
10/18/22 2:36 613m 2:07.7

Warmup Row 5mins easy
5mins easy
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 View workout
10/17/22 4x12:00/2:00r 11,756m 2:02.4

#FMPW326S1
12 mins x 4 (rest 2m)

R18/20/18/22

Start 2km plus 20. Increase pace 2s/500m for R20/R22
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10/17/22 2500m 10:09.7 2:01.9

#FMPW325S2
2500m x 4 (rest 90s) R20

2km pace plus 18s/500m. Stick slow.
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10/14/22 v6000m/1:30r...5 18,521m 1:50.6

#FMBPW228S4
6k/5/4/3/2/1km (rest 2m)

Start at 4km plus 18. Increase 2s/3/4/5/6s on previous interval.
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10/04/22 5x1000m/1:00r 16:35.6 1:51.8

#FMPW324S1
1000m x 6 (rest 1m)

Start at 2km pace plus 6-7s/500m. Increase pace if possible throughout.
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10/04/22 3:38 852m 2:08.0

Warmup Row 5mins easy
5mins easy
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09/30/22 8x750m/1:00r 21:52.1 1:49.3

#FMPW323S5
750m x 8 (rest 1m)

Start around 2km pace plus 5-7s/500m. Increase pace if possible throughout.
View workout

09/30/22 3:45 867m 2:09.8

Warmup Row 5mins easy
5mins easy
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 View workout