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Apr 14 Five BikeErg Workouts for Runners
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David Jones

Log

Date Workout Score Ave Comments Action
06/30/23 5:00 1,080m 2:18.8

5:00:00

 View workout
06/27/23 4x2000m/5:00r 31:21.2 1:57.5

2000 m/5:00r Took 15 secs off overall time and 1 secs off split down to 1.50 at end of last 2k vv pleased 😀

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06/27/23 1000m 5:00.9 2:30.4

1000 m

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06/27/23 5:00 1,070m 2:20.1

5:00:00

 View workout
06/24/23 1000m 5:22.4 2:41.2

1000 m Warm down core

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06/24/23 30:00 6,904m 2:10.3 View workout
06/23/23 1000m 5:52.7 2:56.3

1000 m Warm down core

 View workout
06/23/23 v250m/1:30r...7 4,000m 1:49.1

variable int Speed Pyramid Nailed it neg splits lowered split to 1.49.1 from 1.50.8 and took 13 secs overall pleased

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06/23/23 1000m 5:07.9 2:33.9

1000 m

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06/23/23 5:00 1,067m 2:20.5

5:00:00

 View workout
06/20/23 5x1500m/5:00r 29:13.7 1:56.9

1500 m/5:00r went well felt good and neg splits half sec off ave split and 8 secs overall

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06/20/23 1000m 4:52.8 2:26.4

1000 m

 View workout
06/20/23 5:00 1,064m 2:20.9

5:00:00

 View workout
06/18/23 1000m 5:45.4 2:52.7

1000 m Warm down no straps core

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06/18/23 45:00 10,466m 2:08.9

Pleased upped the pace from beginning and stroke rate felt OK 2nd best ever HR 138 ave 158 max

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06/16/23 1000m 5:37.8 2:48.9

1000 m

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06/16/23 8x500m/3:30r 14:23.9 1:47.9

500 m/3:30r Went well neg splits l wanted to be under 1.50 for all so l achieved that .Took 20 secs off previous overall time and 3 sec…

 View workout
06/16/23 5:06 1,015m 2:30.9 View workout
06/16/23 5:00 1,048m 2:23.1

5:00:00

 View workout
06/13/23 v3000m/5:00r...3 7,500m 1:59.1

v3000m/5:00r...3 Hard work but stuck at it still had power at end didn't quite hit splits but did neg splits

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06/13/23 1000m 4:49.9 2:24.9

1000 m

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06/13/23 5:00 1,062m 2:21.2

5:00:00

 View workout
06/11/23 45:00 10,320m 2:10.8

Went well actually enjoyed it tried to start catch up by flywheel and not break arms too early

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06/09/23 4x1000m/5:00r 15:01.5 1:52.6

1000 m/5:00r very hard but can only get easier l hope

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06/09/23 1000m 5:00.1 2:30.0

1000 m

 View workout