Francis Pennoyer

Log

Date Workout Score Ave Comments Action
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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05/10/24 7:57.3 2,500m 1:35.4

10x250m, 1'rest , rate capped @22/23 –> zu schlagen: 1:73,1

1 1:36,6
2 1:35,2
3 1:34,6
4 1:35,2
5 1:…

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05/02/24 2:48 2:48.4 1:24.2

5x200m, 2'rest, open rate
1:20,5 r52
1:21,7 r50
1:24,7 r42
1:27,5 r41
1:26,5 r43

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04/27/24 10:14.6 3,150m 1:37.5

Plan: 8x350m, SF 26 –> Ziel unter 1:40er Schnitt
Ergebnis 9x350m:
1:39,8 r26
1:38,8 r27
1:39,1 r26
1:38,2 r2…

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04/25/24 1:00:00 14,483m 2:04.2

3x20' (+20'bikeerg) UT2, HR 165
2:02,9
2:04,0
2:05,9

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04/24/24 8:05.6 2,500m 1:37.1

10x250m, 1'rest, avg rate 22
1:40,6 r21
1:36,8 r22
1:36,2 r22
1:35,8 r24
1:40,8 r21
1:37,0 r22
1:36,2 r…

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04/19/24 0:47.4 300m 1:19.0

3x100m (post plyo workout)
1:20,0
1:17,5
1:19,5
rate 63

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04/16/24 1:00:00 14,379m 2:05.1

3x20' UT2 @r22 –>HR improving well: avg HR 161!
2:03,9
2:05,2
2:06,3

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04/14/24 20:00.0 4,794m 2:05.1

20'ut2 rate 22

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04/11/24 35:00.0 8,459m 2:04.1

35' UT2, Rate 21
Avg HR 169
7 2:02,9
14 2:02,5
21 2:07,4
28 2:04,7
35 2:03,0

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04/09/24 20:00.0 5,741m 1:44.5

erstes Ergo-Training RBL
4x5', 3'rest, rate 26 capped

1st 5:00 1:43,0
2nd 5:00 1:43,0
3rd 5:00 1:45,3
4t…

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04/08/24 30:00 7,295m 2:03.3

30' UT2, rate 20

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04/05/24 31:54.1 14,432m 2:12.6

30' UT2, 67rpm, avg watts 150

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04/04/24 0:56.5 350m 1:20.7

350m "test" –> nach einer Woche RBL-spezifischem Training.
100 1:20,5
200 1:20,0
300 1:20,5
350 1:22,0…

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04/03/24 1:00:00.1 27,707m 2:09.9

60' UT2, 65rpm @avg 160W

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