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Log

Date Workout Score Ave Comments Action
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.
View workout

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.
View workout

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.

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

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
06/28/22 6x7:00/1:00r 22,499m 1:52.0

#FMBPW213S1
7 mins x 6 (rest 1m)

4km plus 16.
erg.zone

 View workout
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
erg.zone

View workout
06/27/22 2:16 500m 2:16.8

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
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…

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

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
06/25/22 10000m 16:49.3 1:40.9

10k TT
erg.zone

 View workout
06/24/22 684m 1:17.5 1:53.3

10k TT
erg.zone

 View workout
06/24/22 3519m 6:11.2 1:45.4

10k TT
erg.zone

 View workout
06/24/22 50m 0:12.4 4:08.0

10k TT
erg.zone

 View workout
06/23/22 v1000m/2:00r...10 7,500m 1:35.4

#FMBPW212S3
1000m/500m x 5 (rest 2m)

Start at 4km plus 2. Increase pace 5s for the 500s. Complete 5 of each.
View workout

06/22/22 4x2500m/1:00r 41:20.4 2:04.0

#FMPW309S2
2500m x 4 (rest 1m) R18

Stick close to 2km plus 20s/500m
erg.zone

 View workout
06/22/22 4x15:00/1:30r 32,500m 1:50.7

#FMBPW212S2
15 mins x 4 (rest 90s)

4km pace plus 16 for reps 1, 3. Increase 2-3s for reps 2 and 4.
View workout

06/21/22 6x1250m/2:00r 29:15.6 1:57.0

#FMPW309S1
1250m x 6 (rest 2m) R22

Start at 2km pace plus 13-14s/500m. Stay pretty close
erg.zo…

 View workout
06/21/22 2:32 582m 2:11.0

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
06/21/22 5x8:00/1:00r 21,000m 1:54.2

#FMBPW212S1
8m x 5 (rest 1m)

4km plus 18.
erg.zone

 View workout
06/20/22 5000m 18:43.5 1:52.3

Jun 2022 - Diamond 5K - CTC Members
erg.zone

 View workout
06/20/22 4:28 1,052m 2:07.7

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
06/19/22 30:00 7,283m 2:03.5

#FMPW308S4
30 mins R18

2km plus 21
erg.zone

 View workout
06/18/22 30:00 17,513m 1:42.7

30min TT
erg.zone

 View workout
06/16/22 12x0:40/1:20r 5,314m 1:30.3

#FMBPW211S3
40s x 12 (rest 1m 20s)

Start at 4km minus 7.
erg.zone

 View workout
06/15/22 v1000m/4:00r...5 3,500m 1:47.1

#FMPW308S1
1000m/750/500/250m/1000m (rest 4/3/2/1m)

Start at 2km plus 8. increase pace 3s/4s/5s/Max
View workout