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Log

Date Workout Score Ave Comments Action
07/13/22 8x1000m/2:00r 12:51.2 1:36.4

#FMBPW215S2
1000m x 8 (rest 2m)

Start at 4km pace.
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07/12/22 7x1000m/2:00r 26:22.4 1:53.0

#FMPW312S2
1000m x 7 (rest 2m)

22/24/26/28/26/24/22

Start at 2km plus 14/500m. Increase pace 2-3s per rate increase and…

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07/12/22 40:00 21,288m 1:52.7

#FMBPW215S1
40 mins

4km plus 16.
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07/11/22 2x4500m/2:00r 36:36.4 2:02.0

#FMPW312S1
4500m x 2 (rest 2m)

Start at 2km plus 18/500m. Stick.
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07/10/22 500m 0:42.6 1:25.2

500m TT
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07/10/22 33m 0:05.8 2:55.7

100m TT
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07/10/22 2038m 3:25.4 1:40.7

4k TT
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07/08/22 4000m 6:29.8 1:37.4

4k TT
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07/06/22 3216m 6:21.2 1:58.5

4k TT
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07/03/22 8022m 32:26.5 2:01.3

#FMPW310S5
10km

4km R20. 3km R22. 2km R24. 1km R26

Splits set for 1km. R20 at 2km plus 18 and increase 2s/3s/4s with su…

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07/03/22 0:48 166m 2:25.4

Warmup Row 5mins easy
5mins easy
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07/01/22 8888m 37:01.8 2:04.9

#FMPW310S4
8888m R18

Start at 2km plus 21. Stay close
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07/01/22 v5000m/2:00r...7 23,000m 1:47.6

#FMBPW213S4
5km/3km/1km/5km/3km/1km/5km (rest 2m)

Start at 4km plus 13. Increase 4s and a further 6s.
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06/30/22 10x1:30/2:30r 4,216m 1:46.7

#FMPW310S3
90s x 10 (rest 2m 30s) alternate R30 and R20

Alternate reps for speed and power. Rate 30 at 2km. R20 aim for within…

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06/30/22 0:33 152m 1:50.5

#FMPW310S3
90s x 10 (rest 2m 30s) alternate R30 and R20

Alternate reps for speed and power. Rate 30 at 2km. R20 aim for within…

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06/30/22 3:18 752m 2:11.6

Warmup Row 5mins easy
5mins easy
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06/30/22 4x12:00/1:30r 26,162m 1:50.0

#FMBPW213S3
12m x 4 (rest 90s)

4km pace plus 15 for reps 1, 3 and 5.Increase 2-3s for reps 2 and 4.
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06/29/22 v1200m/2:30r...8 7,200m 1:34.5

#FMBPW213S2
1200m/600m (rest 2m 30s) x 4 sets

Start at 4km. Increase pace 6s for the 600s. Complete 4 of each.
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06/28/22 8000m 31:27.8 1:57.9

#FMPW310S2
8000m R20/24 x 4

Speed bump session. Splits for 1km. R20 at 2km plus 17-18 and increase 5s for the R24.

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06/28/22 1:09 250m 2:19.8

Warmup Row 5mins easy
5mins easy
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06/28/22 6x7:00/1:00r 22,499m 1:52.0

#FMBPW213S1
7 mins x 6 (rest 1m)

4km plus 16.
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06/27/22 6x1250m/2:00r 28:25.4 1:53.6

#FMPW310S1
1250m x 6 (2m rest)

Start at 2km pace plus 11-12s/500m. Stay pretty close
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06/27/22 2:16 500m 2:16.8

Warmup Row 5mins easy
5mins easy
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06/26/22 v4000m/2:00r...4 10,000m 1:58.6

#FMPW309S4
4000/3000/2000/1000m (rest 2m)

R20/22/24/26

R20 at 2km plus 18. Increase pace by 2.5s/3.5s/5s from the previ…

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06/26/22 1:31 296m 2:34.3

Warmup Row 5mins easy
5mins easy
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 View workout