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Apr 14 Five BikeErg Workouts for Runners
Mar 18 Women Who Move Us Forward: Bari Dreissigacker and Judy Geer
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Mike Smith

Log

Date Workout Score Ave Comments Action
04/25/22 10:01 3,539m 2:50.0 View workout
04/25/22 15x1000m/r 33:40.1 2:14.6

Easy intervals,pace 2-20, 2-10, on and off. Keep heart rate under 120.

 View workout
04/25/22 15x1000m/r 35:02.2 2:20.1

Easy ladder ride, change rpm every 1000 mts.

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04/23/22 13:47 5,013m 2:44.9 View workout
04/23/22 10000m 22:07.4 2:12.7

Easy ride,df 75, rpm 75, keep heart rate under 110,

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04/23/22 10x1000m/r 25:00.5 2:30.0

Easy workout, change rpm every 1000,keep heart rate under 100.

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04/22/22 9:16 3,008m 3:05.0 View workout
04/22/22 2:10 625m 3:29.1 View workout
04/22/22 1:00:00 30,298m 1:58.8

Hard 60 minute workout, goal to keep pace Just under 2 minutes and rpm around 78-80,and hold for the hour. Heart rate good

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04/22/22 10:04 4,322m 2:19.9 View workout
04/21/22 5:03 2,014m 2:30.8 View workout
04/21/22 4000m 7:12.4 1:48.1 View workout
04/20/22 8:48 3,010m 2:55.5 View workout
04/20/22 10000m 22:21.6 2:14.1

Easy ride,df 73, rpm 75 heart rate under 115.

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04/20/22 10000m 20:47.6 2:04.7

Solid 10000 mts. Ladder change rpm every 2000. 60-65-70-75-80.

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04/20/22 1:55 1,032m 1:51.6 View workout
04/20/22 20:01 8,600m 2:19.7

Warmup, bits and pieces.

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04/19/22 10:02 3,499m 2:52.0 View workout
04/19/22 10000m 24:52.0 2:29.2

Easy ride,change rpm every 2000 mts,55-60-65-70-75.

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04/19/22 15:04 3,159m 2:23.1

Stroke rate 18

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04/19/22 12x500m/r 27:24.3 2:17.0

Medium intervals, stroke rate 25 and 30,keep heart rate under 140.

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04/19/22 15:03 3,138m 2:24.0

Stroke rate 18

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04/18/22 11:41 5,014m 2:19.9

Cool down

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04/18/22 10000m 20:22.1 2:02.2

High drag factor, keep rpm under 60,

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04/18/22 11:23 5,016m 2:16.1

Warmup,done first. Before 10000 workouts

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