Francis Pennoyer

Log

Date Workout Score Ave Comments Action
09/01/24 30:00.1 7,189m 2:05.1

30' ut2 rate 20, avg hr 156bpm

05' - 2:10.7 - 121 bpm
10' - 2:06.3 - 155bpm
15' - 2:06.9 - 162 bpm

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08/25/24 10:00.0 3,125m 1:36.0

10x1', 1:30' rest

1 - 1:36.1 - r32
2 - 1:39.0 - r32
3 - 1:38.3 - r33
4 - 1:38.3 - r33
5 - 1:35.5 - r34<…

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08/18/24 38:48 38:48.0 1:56.4

2x5000m. 3'rest post weightlift
1 - 1:56.5 - r20
2 - 1:56.3 - r22

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08/10/24 19:18.6 5,001m 1:55.8

1x5k, post weightlift, rate 20 ut2

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08/08/24 8:00.0 2,577m 1:33.1

8x1', 1'rest

1 - 1:35.2 - r29
2 - 1:32.3 - r32
3 - 1:32.3 - r33
4 - 1:32.3 - r34
5 - 1:31.4 - r35
6…

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08/05/24 39:14 39:14.9 1:57.7

2x5k, 3'rest, rate 21
post weightlift

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07/19/24 30:00.1 7,022m 2:08.1

30' ut2 rate 20 pre weightlifting

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07/16/24 30:02.0 13,886m 2:09.7

30'

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06/28/24 45:00.0 10,922m 2:03.6

3x15', rate 20, 2'r
2:03,7
2:03,6
2:03,3

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06/26/24 40:02.0 9,568m 2:05.5

2x20:01min. rate 21
hr 162 168
post covid

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06/22/24 13:00.2 4,000m 1:37.5

8x500m, 2:30 rest

1 - 1:38.2 - 31
2 - 1:38.3 - 32
3 - 1:39.0 - 32
4 - 1:38.3 - 32
5 - 1:37.9 - 32
6 - 1:38.0 -…

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06/16/24 30:01.0 7,252m 2:04.1

30' UT2, rate 21

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06/14/24 13:09.6 4,000m 1:38.7

8x500m, 2:30'rest, rate 30+

1 – 1:39,8
2– 1:39,8
3 – 1:39,0
4 – 1:39,5
5 – 1:39…

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06/13/24 1:00:00 14,131m 2:07.3

2x30' ut2, rate 21

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06/09/24 1:00:01.0 14,797m 2:01.6

2x25' + 1x10', rate 21, UT2

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06/07/24 0:30.2 200m 1:15.5

200m all out warmup
100 1:15.0 - 15.0s - rate 60
200 1:16.0 - 16.0s - rate 47

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06/04/24 40:00.0 10,075m 1:59.1

2x20' ut2, rate 21, 2'rest
1 1:59.1
2 1:59.1

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06/03/24 8:59.3 2,800m 1:36.3

8x350m, 1:30' rest, rate 26
1 1:35.5
2 1:36.5
3 1:36.0
4 1:34.5
5 1:35.8
6 1:35.1
7 1:36.1
8 1:40.4<…

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06/01/24 31:00.0 7,520m 2:03.6

31' UT2, Rate 21

7 2:05,4 r21
14 2:07,7 r21
21 2:05,4 r22
28 2:01,9 r22
31…

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05/30/24 0:54.3 350m 1:17.5

350m test, rate 54
100m - 1:15.5/ 813 Watt, r63
200m - 1:16.5/ 782 Watt. r51
300m - 1:18.5/ 724 Watt, r50
350m - 1:22.0/…

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05/27/24 1:03:00.0 15,309m 2:03.4

3x20', UT2, rate 22
2:01.2
2:05.0
2:04.1

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05/26/24 0:55.9 350m 1:19.8

350m test, r55
100m - 1:20,5
200m - 1:18.0
300m - 1:19.5
350m - 1:24.0

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05/24/24 0:30.5 200m 1:16.2

Warmup for lifts

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05/23/24 30:00 7,230m 2:04.4

UT2, hr 160, sr 20/21

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05/22/24 0:31.1 200m 1:17.7

post weightlifting(!)

15,5 - 100 - 1:17.5 - 58
15,6 - 200 - 1:18.0 - 54

Verification: F926-6922-B8A4-C011

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