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Francis Pennoyer

Log

Date Workout Score Ave Comments Action
11/01/23 1:30:00.0 20,732m 2:10.2

3x30', 2'rest, r21, avg HR 173bpm (first SS in a while)

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10/31/23 8:21.1 2,500m 1:40.2

10x250m, 1'rest, r24 (aiming for strength / stroke)

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10/27/23 30:05.0 14,500m 2:04.4

(warmup) 181W avg, 72rpm

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10/25/23 1:20:00.0 19,162m 2:05.2

4x20', 1'rest, r19, HR 165-175

VID F975-B5F1-6702-6587

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10/23/23 25:00.0 7,213m 1:43.9

25x1' r1' - (planned 20): avg 1:43.9, r32
intervall- pace, max HR – ..
1- 1:43.8, 188 – 2- 1:43.0, 194 &nda…

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10/21/23 40:00.0 9,544m 2:05.7

1x40'. 2:05.7, HR max 173

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10/19/23 45:11.2 20,872m 2:09.8

160w, 53rpm (?)

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10/16/23 1:00:02.0 15,076m 1:59.4

PR! (recovery from virus pretty much over) - felt the sickness on this one
1x60'. 1:59.4, r20, HR (high)
in 5min pieces:
…

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10/09/23 1:20:00.0 36,207m 2:12.5

150w, 71rom, vid f4f7-9c9d-dc13-feee

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10/08/23 50:00.0 11,122m 2:14.8

recovering... 3x25' planned; did 2x25

1- 2:13.0 max HR 163
2- 2:16.7 " 166

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10/05/23 40:00.0 9,718m 2:03.4

2x20', 2:03.4, r19 (still recovering) + 15min bike erg

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10/03/23 40:15.7 17,403m 2:18.8

post school trip + virus (recovering...)
131w, 64rpm

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09/15/23 40:13.0 18,270m 2:12.0

1x40', 152w, 56rpm

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09/15/23 1:00:00 14,414m 2:04.8

3x20', 2r, 2:04.8, r20
2:04.9
2:05.1
2:04.5

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09/13/23 100m 0:47.5 3:57.5 View workout
09/12/23 13:20.2 4,000m 1:40.0

vo2maxtraining week 2 (increased volume, same intensity - easy...)

8x500m, 2.30r, 1:40.0avg, r29
1- not on photo :(
2- 1:4…

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09/11/23 1:03:05.4 29,600m 2:07.8

167 avg, 68rpm

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09/04/23 10:31.2 3,000m 1:45.2

6x500m, 2:30r, (getting back to VO2max training)
1:42.2 (avg), r29 (avg)

1- 1:44.4
2- 1:43.8
3- 1:42.7
4- 1:43.2

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09/03/23 1:20:00.0 18,946m 2:06.6

4x20', 2;06.6, r20, max HRs/intervall 174-182bpm
vid cddc-fc4e-f979-e6e0

 View workout
08/31/23 1:00:00 13,935m 2:09.1

1x60', r20
12- 2:08.2
24- 2:12.2
36- 2:10.3
48- 2:09.6
60- 2:05.3

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08/27/23 15:00.0 6,402m 2:20.5

part 2_122w, 64rpm, 149bpm avg

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08/27/23 40:00.0 10,068m 1:59.1

part 1_ 2x20', 1:59.1,r21
1- 1:59.1 - max HR 193bpm
2- 1:59.2 - max HR 196bpm
vid b36e-0820-d4f2-c2b4

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08/18/23 1:20:00.0 18,357m 2:10.7

2x40', 2:10.7, r20
1- max HR 170bpm
2 - " 182bpm
vid 29ce-7d90-85b6-6de1

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08/14/23 1:00:18.6 27,404m 2:12.0

152w, 58rpm

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08/13/23 1:00:00 14,094m 2:07.7

4x15', 1:30r, 2:07.7 avg, r20
1- 2:03.2 max 171bpm
2- 2:07.5 168
3- 2:09.4 164
4- 2:10.8 170

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