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Log

Date Workout Score Ave Comments Action
02/21/22 1:00:00 30,015m 1:59.9 View workout
02/20/22 8x5:00/2:00r 22,435m 1:46.9 View workout
02/19/22 6x10:00/r 32,001m 1:52.4 View workout
02/18/22 8x2500m/2:00r 35:56.8 1:47.8

2500m x 10 (rest 2m)

Start at 4km pace plus 11. Increase each rep if possible

 View workout
02/17/22 4x10:00/r 20,077m 1:59.5 View workout
02/16/22 6x10:00/r 31,582m 1:53.9 View workout
02/15/22 8x1:40/1:40r 7,580m 1:45.5 View workout
02/14/22 6x5000m/1:30r 57:28.6 1:54.9

5km x 6 (rest 90s)

Ride at 4km plus 18

 View workout
02/13/22 1:00:00 29,992m 2:00.0 View workout
02/12/22 v12000m/r...5 30,000m 1:53.7 View workout
02/11/22 10x2000m/1:30r 35:36.8 1:46.8

2000m x 10 (rest 90s)

Start at 4km pace plus 10. Increase each rep if possible

 View workout
02/10/22 4x4444m/2:00r 31:44.6 1:47.1

4444m (rest 2m) x 4

Start at 4km plus 15. Increase 3s per interval.

 View workout
02/08/22 v40:00/3:00r...2 23,568m 1:54.5

40m/5m (rest 3m)

Start at 4km plus 20. Increase pace 12-13s for the 5 mins.

 View workout
02/07/22 v7:00/0:30r...4 4,489m 2:00.2 View workout
02/07/22 4:11 923m 2:16.2

5mins easy

 View workout
02/06/22 v15:00/2:00r...2 11,735m 1:49.3

15m/10m/5m/10m/15m

Start at 4km plus 13. Increase pace 3s and 4s. Return.

 View workout
02/06/22 5:00 2,391m 2:05.4

5mins easy

 View workout
02/05/22 7x7777m/1:30r 1:43:27.1 1:54.0 View workout
02/04/22 4x6666m/1:30r 50:35.4 1:53.8

6666m x 4 (rest 90s)

Ride at 4km plus 17

 View workout
02/03/22 v16:00/2:00r...4 16,675m 1:47.9

16m/8m/4m/2m (rest 2m)

Start at 4km plus 14. Increase pace 3s and 4 and 5s.

 View workout
02/03/22 0:06 9m 11:51.1

16m/8m/4m/2m (rest 2m)

Start at 4km plus 14. Increase pace 3s and 4 and 5s.

 View workout
02/02/22 1:10:00 35,647m 1:57.8 View workout
02/01/22 42:40 21,365m 1:59.8 View workout
01/31/22 16:35 3,943m 2:06.2 View workout
01/30/22 10x2000m/1:30r 35:57.8 1:47.8

2000m x 10 (rest 90s)

Odd reps at 4km plus 14. Evens increase 2s per rep.

 View workout