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Log

Date Workout Score Ave Comments Action
06/08/22 20x250m/1:00r 17:10.6 1:43.0

#FMPW307S3
250m x 20 (rest 1m)

Stick at exactly 2km pace
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06/08/22 3:11 745m 2:08.1

Warmup Row 5mins easy
5mins easy
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 View workout
06/08/22 4x15:00/1:30r 31,772m 1:53.3

#FMBPW210S2
15 mins x 4 (rest 90s)

4km pace plus 18 for reps 1 and 3. Increase 2-3s for reps 2 and 4.
View workout

06/07/22 4x3000m/1:30r 50:00.8 2:05.0

#FMPW307S2
3000m R18 x 4 (rest 90s)

Stick close to 2km plus 21s/500m
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 View workout
06/07/22 8x5:00/1:30r 22,235m 1:47.9

#FMBPW210S1
5 mins x 8 (rest 90s)

Interval 1 at 4km plus 16. Interval 2 increase by 5-7s.Repeat x 4.
View workout

06/06/22 v6000m/3:00r...2 8,000m 1:56.9

#FMPW307S1
6km/2km (rest 3m)

R22/26

Start the rate 22 at 2km plus 15. Increase pace 8s for the R26
View workout

06/04/22 40x0:30/0:30r 12,413m 1:36.6 View workout
06/04/22 0:07 46m 2:40.8 View workout
06/03/22 3023m 11:27.8 1:53.7

Jun 2022 - Diamond 5K - CTC Members
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06/03/22 v4:00/1:00r...2 1,216m 2:05.1

2k WU
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06/03/22 12x2000m/1:30r 43:31.3 1:48.8

#FMBPW209S4
2000m x 12 (rest 1m)

Start at 4km pace plus 12. Stick.
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06/02/22 2x20:00/1:30r 21,056m 1:53.9

#FMBPW209S2
20 mins x 2 (rest 90s)

Start at 4km pace plus 18. Stick.
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 View workout
06/01/22 5x2500m/1:30r 52:05.4 2:05.0

#FMPW306S2
2500m x 5 (rest 90s) R18

Stick close to 2km plus 21s/500m
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06/01/22 8x4:00/1:30r 17,924m 1:47.1

#FMBPW209S1
4m x 8 (rest 90s)

Interval 1 at 4km plus 16. Interval 2 increase by 6s.Repeat x 4.
…

 View workout
05/31/22 v8000m/3:00r...2 10,000m 1:59.7

#FMPW306S1
8km/2km (rest 3m) R20/26

Start the rate 20 at 2km plus 18. Increase pace 8s for the R26
View workout

05/30/22 1:00:00 34,037m 1:45.7

60mins TT
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05/29/22 10x100m/1:00r 3:07.0 1:33.5

May 2022 - Skiers Sprint Paradise - CTC Members
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05/29/22 v4:00/1:00r...4 2,543m 1:57.9

2k WU
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 View workout
05/28/22 v12:00/2:00r...4 7,641m 1:57.7

#FMPW305S4
12m/9m/6m/3m (rest 2m)

R20/22/24/26

Start 2km plus 18. Increase pace 3s/5s/7s.
View workout

05/28/22 1:59 430m 2:18.7

Warmup Row 5mins easy
5mins easy
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 View workout
05/28/22 10x2500m/1:30r 45:46.1 1:49.8

#FMBPW208S4
2500m x 10 (rest 90s)

Start at 4km pace plus 13. Stick.
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05/27/22 10x1:30/1:30r 4,338m 1:43.7

#FMPW305S3
90s x 10 (rest 90s)

Start at 2km pace and improve.
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 View workout
05/27/22 5:00 1,208m 2:04.1

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
05/27/22 1:00:00 29,992m 2:00.0

#FMBPW208S3
60 mins

Start at 4km pace plus 23
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 View workout
05/25/22 v6:00/1:30r...9 18,952m 1:47.6

#FMBPW208S2
6m/1m/6m/1m/6m/1m/6m/1m/6m (rest 90s)

Start at 4km pace plus 14. 1m at 4km
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 View workout