Lena Brandesova

Log

Date Distance Time Pace Comments Action
06/02/24 2,000m 4:34.8 2:17.4

2k cool down

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06/02/24 30,000m 1:03:15.7 2:06.5

10k / 2:00r
8k / 2:00r
6k / 2:00r
4k / 2:00r
2k / 2:00r

Go at least :2.5/1000m faster each interval

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06/01/24 9,606m 20:00.0 2:04.9

20:00 cycle

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05/28/24 8,014m 35:00.0 2:11.0

35:00 running clock
- 5:00 at Z2 watts, increase watts by 5-10 every 5:00

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05/27/24 12,000m 24:30.4 2:02.5

6x2000m in a circuits workout

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05/27/24 4,116m 17:48.1 2:09.7

4 rounds
600m @ Z5 wattage
2:00 @ Z2 wattage

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05/27/24 2,156m 10:00.0 2:19.1

2x 5:00 warm up/cool down

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05/26/24 30,000m 1:03:49.1 2:07.6

5x 6000m/1:30r

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05/20/24 10,000m 23:58.1 2:23.8

10k zone 2

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05/20/24 4,291m 20:00.0 2:19.8

2x10:00 warm up / cool down

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05/20/24 1,394m 5:00.0 1:47.6

15x 0:20 AFAP / 0:15r

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05/19/24 37,120m 1:20:00.0 2:09.3

4 rounds:
15:00 moderate/fast
5:00 recovery

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05/18/24 4,287m 20:00.0 2:19.9

2x10:00 warm up / cool down

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05/18/24 7,019m 30:00.0 2:08.2

2 rounds:
10:00 @ Z5 wattage
5:00 @ Z2 wattage
2:00r

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05/14/24 12,000m 23:05.5 1:55.4

6x2000 fast/2:00r

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05/14/24 3,000m 6:34.8 2:11.6

2x1500m warm up / cool down

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05/13/24 6,801m 30:00.0 2:12.3

30:00 running clock
- 5:00 at Z2 watts, increase watts by 5-10 every 5:00

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05/12/24 4,576m 20:00.0 2:11.1

5x 2:00 Z5 wattage / 2:00 Z2 wattage

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05/12/24 2,147m 10:00.0 2:19.7

2x5:00 warm up/cool down

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05/10/24 4,274m 20:00.0 2:20.3

2x 10:00 warm up / cool down

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