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Apr 14 Five BikeErg Workouts for Runners
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David Jones

Log

Date Workout Score Ave Comments Action
04/05/22 4:30.9 1,000m 2:15.4

Warm up

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04/05/22 5:00.0 1,072m 2:19.9

Usual warm up

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04/02/22 40:00.7 9,095m 2:11.9

Went well HR in zone till last 1k ave 132 HR

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04/01/22 5:21.1 1,012m 2:38.6

Easy warm down no straps..core

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04/01/22 24:00.0 2,706m 4:26.0

Rest interval rowing

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04/01/22 14:40.2 4,000m 1:50.0

250 to 1k pyramid v hard legs gone but didnt stop 3 secs off split but good last 250 ... 1.40 split

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04/01/22 4:26.8 1,000m 2:13.4

Warm up no straps went quicker to see how back was .. ok so far

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04/01/22 5:00.0 1,071m 2:20.0

Usual warm up no straps
First one in just over 2 weeks .. ok

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03/12/22 40:04.6 9,041m 2:12.9

UT2 workout v pleased with HR ave 121 good split too 2.12.9

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03/11/22 5:14.1 1,000m 2:37.0

Warm down no straps..core

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03/11/22 28:00.0 3,027m 4:37.5

Rest interval rowing

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03/11/22 14:08.9 4,000m 1:46.1

PB by .4secs pleased but legs gone on last one hence only 1.44.9 8x500

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03/11/22 4:48.6 1,000m 2:24.3

Warm up no straps

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03/11/22 5:00.0 1,084m 2:18.3

Warm up no straps

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03/04/22 4:53.1 1,000m 2:26.5

Warm down no straps..core

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03/04/22 3:27.5 1,000m 1:43.7

PB TT by 2 secs vv pleased reckon l can get 1.43 .00

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03/04/22 4:56.0 1,000m 2:28.0

Easy warm up no straps

View workout
03/04/22 5:00.0 1,086m 2:18.1

Warm up no straps

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03/01/22 15:00.0 1,764m 4:15.1

Easy interval rowing

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03/01/22 29:20.1 7,500m 1:57.3

3k.2.5k 2k drill 5min easy rowing intervals
Went well 11 secs off pb
But great 2k best ever 1.55.8

1.58.2 24spm 3k
…

 View workout
03/01/22 4:40.0 1,000m 2:20.0

Easy warm up no straps

View workout
03/01/22 5:00.0 1,074m 2:19.6

Usual warm up no straps

View workout
02/26/22 40:03.4 8,691m 2:18.2

UT2 workout HR bang on

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02/25/22 5:18.2 1,000m 2:39.1

Easy warm down no straps..core

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02/25/22 14:40.9 4,000m 1:50.1

Equals pb set last year in Oct vv pleased lots of power and smoother plus more hip swing l think 1.48.7 last one best ever

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