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Apr 14 Five BikeErg Workouts for Runners
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David Jones

Log

Date Workout Score Ave Comments Action
06/22/21 5:00.0 1,108m 2:15.3

Fast warm up esp on arms only

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06/21/21 5:10.6 1,000m 2:35.3

Warm down no straps and shoes .. started slow as tired still

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06/21/21 14:47.1 4,000m 1:50.8

5x800 2 min rest hardwork started well but got tired on 4th set Missed start on last one and stopped briefly .. but rowed well after that…

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06/21/21 5:00.0 1,115m 2:14.5

Tanking it esp on arms only and hip swing 196 and 204.resp

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06/18/21 5:05.1 1,000m 2:32.5

Easy warm down

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06/18/21 40:20.6 10,000m 2:01.0

Rate cap felt good through out after week off
2010 22
201.0 21
201.3 22
201.6 23
159.9 24

201.00 22 ave

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06/18/21 5:00.0 1,121m 2:13.8

Most distance for warm up but was going quicker on all sets and didnt get 16 spm.right ..

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06/08/21 4:52.2 1,000m 2:26.1

Good warm down no straps

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06/08/21 41:14.0 10,000m 2:03.7

Rate cap first 5k then ramped it up .. pulling 1.55 at end 29spm

Went well

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06/08/21 5:00.0 1,094m 2:17.1

Good warm up.

 View workout
06/06/21 5:02.1 1,000m 2:31.0

Good warm down no straps felt good

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06/06/21 30:00.0 7,422m 2:01.2

Bang on from.last time only started ramping up gradually from 10min .. flying at end felt good
Last 6min 159.6 24 spm

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06/06/21 5:00.0 1,105m 2:15.7

Most ever in distance so pleased after not being at races recently

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06/05/21 32:57.9 8,000m 2:03.6

Utter rubbish had no power today heart not in it
1.55.4 26
2.12.6 22
2.07.9 22
1..58.5 26 adjusted df on last one ne…

 View workout
06/05/21 5:00.0 1,054m 2:22.3

Moderate warm.up

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06/04/21 5:05.2 1,000m 2:32.6

No straps warm down

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06/04/21 45:39.8 11,000m 2:04.5

Not at my best worried about back..Foot went to sleep didnt help
2.04.5 22 ave

201.9 22
202.0 22
205.0 23
208.…

 View workout
06/04/21 5:00.0 1,049m 2:22.9

Warm.up easy

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05/29/21 5:07.9 1,000m 2:33.9

No straps warm down conc on abs workout

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05/29/21 14:14.0 4,000m 1:46.7

8x 500 2min rest
Didnt crash and burn this time Took 12 secs off time
146.7 ave 30spm ave

145.1 last one 35 spm
P…

 View workout
05/29/21 5:00.0 1,091m 2:17.4

Most distance ever l was cranking it up ..

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05/28/21 5:07.1 1,000m 2:33.5

No straps abit tired

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05/28/21 42:36.6 10,500m 2:01.7

Went well conc on drive hands up near wheel
Beat pace boat whole workout ..flagged abit 6 to 8k again
201.7 ave 22 spm
20…

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05/28/21 5:00.0 1,071m 2:20.0

Warm up conc on getting nearer to monitor with hands

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05/23/21 4:57.9 1,000m 2:28.9

No straps warm down easy

View workout