Francis Pennoyer

Log

Date Workout Score Ave Comments Action
02/07/24 30:00 6,162m 2:26.0

recovery 30'

View workout
01/15/24 1:00:00 14,099m 2:07.6

60' straight avg HR 174 , s.rate 20

View workout
01/12/24 16:50 16:50.5 1:41.0

10x500m
getting back into vo2max training - startet off with relatively easy splits

1- 1:41.0
2- 1:40.7
3- 1:39.4

View workout
01/11/24 40:00.0 9,301m 2:09.0

Part 2
other 2x20' out of 4x20'

2:08.1 max hr 172
2:09.8 max hr 183

stroke rate 20 overall

View workout
01/11/24 40:00.0 9,514m 2:06.1

Part 1
2x20' out of 4x20'

2:06.1 HR max 170
2:05.6 HR max 175

View workout
01/08/24 1:00:00 14,061m 2:08.0

2x30'
(3x30' planned, felt sick again though - heart rate ski rocketed even though I slowed down in pace before)
1: 2:…

View workout
12/30/23 4:44.7 1,500m 1:34.9

variables (pyramid)
1:34.9/500m avg
300m rate 26
250m rate 27
200m rate 46
200m rate 51
250m rate 26
300m rat…

View workout
12/29/23 50:02.0 23,114m 2:09.8

PART 2
50' / 160w avg/ rpm 66/ avg hr 157

View workout
12/29/23 50:00.0 11,563m 2:09.7

Part 1!
2x25'/2'r, max hr 169
2:08.5
2:10.8

View workout
12/26/23 2:56 2:56.0 1:28.0

5x200m sprints (goal get fast for 350m sprints)
1: 37.2s - 1:33.0 rate 29
2: 35.0s - 1:27.5 rate 38
3: 35.1s - 1:27.7 rate 39…

View workout
12/24/23 1:00:00 14,661m 2:02.7

4x15', rate 21, HR N/A
15': 2:02.8
30': 2:02.9
45': 2:03.2
60'2:02.1

View workout
12/20/23 0:57.7 350m 1:22.4

1st 350m sprint – (RBL Ausganssituation prüfen, um Werte/Fortschritt in folgenden Wochen zu tracken)

View workout
12/18/23 1:20:00.0 18,483m 2:09.8

4x20'
post sickness

HR 172
2:07.4
2:10.0
2:10.8
2:11.0

View workout
11/27/23 26:00.0 7,571m 1:43.0

26x1' on/off (planned were 25x1'), rate 33, HR 188-201
got a cramp in my leg at the end of 26th

View workout
11/26/23 30:00 7,134m 2:06.1

30' ut2 rate 21 (Part 1), Part 2–> core

View workout
11/25/23 1:20:00.0 18,601m 2:09.0

4x20' UT2, 2mins rest, r21, HR avg 167
VID: 6556-DE86-499A-B8B4

View workout
11/20/23 1:00:00 14,219m 2:06.5

60' UT2, rate 21, HR avg 168

View workout
11/19/23 1:00:00 13,885m 2:09.6

PART 1
3x20' UT2, 2mins rest, rate 21, HR avg 170

View workout
11/19/23 40:08.0 18,402m 2:10.8

PART 2 (–> total 100')
avg Watt 156, 66rpm

View workout
11/16/23 57:51.6 26,369m 2:11.6 View workout
11/15/23 40:00.0 9,495m 2:06.3

2x20 UT2 HR 165, r20

View workout
11/08/23 1:20:00.0 19,171m 2:05.1

4x20', 2'rest, Steady State, r19, avg HR 168
1 2:03.5 r19 max HR 166bpm
2 2:04.8 r19 max HR 163 bpm
3 2:05.6 r19 ma…

View workout
11/06/23 24:00.0 6,694m 1:47.5

2x12', 8'rest high intensity, r24,26
1: 1:46,9, 24r max HR 197 bpm,
2: 1:48,1 26r max HR 201 bpm

vid E12B-1B0B-E…

View workout
11/04/23 45:00.0 10,534m 2:08.1

2x22:30', r20, avg HR. 170

View workout
11/02/23 1:00:00 14,103m 2:07.6

60min, r21, avg HR 166bpm

View workout