Francisco Machado

Log

Date Distance Time Pace Comments Action
07/07/23 7,836m 15:00.0 1:54.8 View workout
07/05/23 4,521m 9:04.8 2:00.5 View workout
06/28/23 12,081m 30:00.0 2:28.9 View workout
06/27/23 3,343m 13:20.0 1:59.6

Grow up intervals
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06/21/23 5,000m 19:55.8 1:59.5 View workout
06/21/23 10,000m 18:22.9 1:50.2

10K
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06/18/23 8,000m 32:11.7 2:00.7

Long - 5 x 2000m rate increase 20-26 / 2 min easy - Row
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06/17/23 4,391m 10:00.0 2:16.6

10m recovery
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06/17/23 2,000m 4:03.5 2:01.7

10x 1000m / 10 sandbag squats
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06/12/23 19,808m 1:05:47.2 2:00.9

Hall’s Challenge 999
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06/12/23 431m 1:47.2 1:48.1

Hall’s Challenge 999
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06/11/23 11,432m 30:00.0 2:37.4 View workout
06/08/23 3,853m 10:00.0 2:35.7 View workout
05/31/23 1,296m 4:01.6 3:06.4 View workout
05/30/23 1,000m 3:09.9 1:34.9 View workout
05/29/23 5,251m 15:00.0 2:51.3 View workout
05/28/23 3,000m 7:19.4 2:26.4

Short - 3 x 1500m / 3 min easy - Bike
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05/28/23 10,000m 39:26.3 1:58.3

Medium - 10,000m with rate changes every 2000m: 24-22-24-26-24 - Row
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05/26/23 3,600m 5:32.2 1:32.2

Bike erg intervals
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05/23/23 16,000m 30:03.7 1:52.7

Damper intervals
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