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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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Gary Smith

Log

Date Workout Score Ave Comments Action
04/14/26 40:01.0 7,500m 2:40.0

Elliptical L4, T2+ 4mi in 32:48. L1 to 40min, HR leveled at 125 at 8.5kph.

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04/12/26 52:05.0 25,090m 2:04.5

4 x 1.5min intervals, barely holding 185W, switched to T2 L10 to 30min, L9 to 42min. Held L9/125W thru HR jump. At end, steady 85W/137bpm…

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04/10/26 29:39.0 5,500m 2:41.7

Elliptical T2 for 20min, L4. 3mi in 24:48. Slowed to 7mph to limit HR. After leg press.

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04/09/26 50:00.0 24,590m 2:02.0

T2 (bike 81) L12 to 20min, L11 to 35min, L10 where HR jumped to 41min, L9 to 46. HR never dropped back to normal range.

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04/07/26 34:00.0 17,030m 1:59.7

Edge bike, T2 over 20min. (Forgot HRM) L12 to 12min, L11 to 24min, L10 to 30min where HR level at 152bpm. End of Leg Day.

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04/06/26 36:23.0 7,000m 2:35.9

Elliptical L4, 4mi in 32:21. Held 7.5+mph from 0.25mi to 2.5mi, then tapered to 7.3-ish mph to 4mi.

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04/04/26 5x4:00/4:00r 7,715m 2:35.5

Church, real BikeErg! At DF=85ish, 1:55 pace = 235W. 2:00 pace = 200W # about 80rpm

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04/04/26 10:00 4,678m 2:08.2

Church, warmup pt.2. Pushed hard last 2min to see what it takes to hold 200W.

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04/04/26 5:06 2,313m 2:12.3

Church, team workout. Warmup part 1. Pushed hard last 2min to check relationships between rpm/Watts/pace/etc. Note DF only 86, after init…

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04/02/26 1:00:00.0 28,190m 2:07.7

3 x 1min (L15/L8), legs felt dead so switched to T2. L10 thru HR jump and (semi-) recovery, then L9 to see if it would go lower. L7/L8

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03/31/26 36:25.0 7,100m 2:33.8

T2 for 26min, L4. 4mi in 32:02. Interesting HR jump and recovery after 9min

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03/29/26 5:03 1,086m 2:19.6 View workout
03/29/26 1:46 385m 2:18.5 View workout
03/29/26 4:36 1,024m 2:15.1 View workout
03/29/26 2:46 541m 2:33.8 View workout
03/29/26 7:02 1,319m 2:40.2 View workout
03/28/26 50:00.0 23,760m 2:06.2

HIIT, but legs feeling tired (in spite of day prior off completely). 10 x 1min intervals L15/L8 till HR jump, then 2min rest. HR jump dur…

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03/26/26 37:00.0 18,400m 2:00.6

T2 for 24min end of Arm Day, #82. L12/12/10, L10/140W made HR level-ish at 145bpm. Normal spike-free cooldown, 90W to 36min made HR level…

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03/25/26 34:52.0 6,500m 2:40.9

T2 at end of Leg Day . #54, L4. 2.5mi in 20:30, 3.5mi in 30:51, then L1 cool-down. After HR jump slowed pace to 6.8mph to 35min. HR didn&…

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03/23/26 35:44.0 7,000m 2:33.1

T2 end of Arm Day. #54, L4, 4mi in 39:58. Felt strong, day after strong HIIT.

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03/22/26 1:04:00.0 32,120m 1:59.5

HIIT 12 x 2min L15/L8, L8/110W to 60min HR leveled at 137-ish. After 2 days rest

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03/19/26 13:11.0 2,500m 2:38.2

Elliptical, end of Leg Day. L4, 1.25 mi in 9:59.

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03/18/26 36:04.0 7,000m 2:34.5

T2(+) for 24min. L4 4mi in 32:03, End of Arm Day. 7.5mph from 0.5mi warm-up to finish.

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03/17/26 57:00.0 27,040m 2:06.4

HIIT, 2min L15/L8 x 6, 1min x 2. HR jumps,: rode thru the 1st one and HR back to normal. Eased off for 2nd one, and HR never dropped agai…

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03/15/26 15:00.0 2,820m 2:39.5

Leg Day loosen-up. #54. L4 1.5mi in 12:28.

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