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Log

Date Workout Score Ave Comments Action
09/17/22 5:00 1,200m 2:05.0

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/16/22 30:00 7,503m 1:59.9

#FMPW321S4
30 mins R22

Stick close to 2km plus 16-17s/500m
erg.zone

 View workout
09/14/22 2x500m/5:00r 3:22.3 1:53.0

#FMPW321S3
500m x 3 (rest 5m)

Target is 1km pace.
erg.zone

 View workout
09/14/22 5:00 1,235m 2:01.4

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/13/22 4x4000m/2:00r 1:06:08.9 2:04.0

#FMPW321S2
4000m x 3 or 4 (rest 2m) R18

Start 2km plus 20-21. Stick close to this.
erg.zone…

 View workout
09/12/22 3x2000m/4:00r 22:21.5 1:51.7

#FMPW321S1
2000m x 3 (rest 4m)

Start at 2km pace plus 8-9s/500m. Increase pace if possible throughout.
View workout

09/12/22 4:23 1,025m 2:08.2

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/08/22 2x1500m/3:00r 9:06.4 1:52.9

#FMPW320S4
1500m x 5 (rest 3m)

Start at 2km plus 10
erg.zone

 View workout
09/08/22 4:17 978m 2:11.4

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/07/22 v4:00/1:30r...9 7,607m 1:50.4

#FMPW320S3
4m/2m/4m/2m/4m/2m/4m/2m/4m R24/28 (90 s rest)

Start R24 at 2km pace plus 9-10. keep a 5s differential for the R28

View workout
09/07/22 5:00 1,222m 2:02.7

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/06/22 4x3000m/2:00r 48:00.3 2:00.0

#FMPW320S2
3km R20 x 3 or 4 (rest 2m)

Start at 2km pace plus 17. Stay close
erg.zone

 View workout
09/05/22 v4000m/2:00r...4 10,000m 1:58.3

#FMPW320S1
4000m/3000m/2000m/1000m
Rest 2m/3m/4m
R20/22/24/26
Start R20 at 2km plus 18. Increase 3/4/5s on each previous…

 View workout
09/04/22 8x2:00/2:00r 4,520m 1:46.1

Sep 2022 - The Zombie Carrot Spicy Eight - CTC Members
erg.zone

 View workout
09/04/22 5:00 1,222m 2:02.7

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
09/02/22 5x8:00/1:00r 9,682m 2:03.9

#FMPW319S5
8 mins x 5 (rest 1m) R18 (1935m/144 strokes)

Start at 2km pace plus 20. Stay close
e…

 View workout
09/01/22 16x1:00/1:00r 4,489m 1:46.9

#FMPW319S4
1m x 16 (rest 1m) R22

Start at 2km plus 6-8. Improve if possible.
erg.zone

 View workout
09/01/22 2:09 497m 2:10.3

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
08/31/22 v1250m/1:00r...7 4,750m 1:50.0

#FMPW319S3
1250m/250m/250m/1250m/250m/250m/1250m (rest 1m)

R24/2km rate

Start R24 at 2km pace plus 10. 1km pace on the…

 View workout
08/31/22 3:13 738m 2:11.2

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
08/30/22 4x12:00/2:00r 11,806m 2:01.9

#FMPW319S2
12m x 4 (rest 2m) R20

Start at 2km pace plus 18-19 Stay close
erg.zone

 View workout
08/29/22 v500m/3:00r...5 6,500m 1:53.1

#FMPW319S1
500m/1500m/2500m/1500m/500m - R30/26/22/26/30

(rest 3m/2m/2m/3m)

Start R30 at 2km. Decrease 8s for the R26…

 View workout
08/29/22 5:00 1,180m 2:07.1

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
08/28/22 3x15:00/2:00r 19,126m 1:49.9

#FMBPW221S5
15 mins x 3 (rest 2m)

Start at 4km pace plus 18 for interval 1. Improve.
erg.zone<…

 View workout
08/26/22 5x8:00/1:30r 9,917m 2:01.0

#FMPW318S5
8m x 5 (90s) R20

Start at 2km pace plus 17. Stay close
erg.zone

 View workout