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Ed Espino

Log

Date Workout Score Ave Comments Action
10/11/26 v3:00/r...3 5,110m 3:07.8

Espino - W5D1 - Easy Aerobic 26
Easy aerobic, RPE 5. Watts serve HR: ~60 to 62 W, ease off toward 58 W if HR passes ~112.

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10/08/26 v3:00/r...5 6,094m 2:57.2

Espino - W4D4 - Benchmark 30 Controlled
Controlled 30-min row, NOT all-out. Target ~76 to 78 W held evenly the whole way; keep segmen…

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10/07/26 v2:00/r...3 3,220m 3:06.3

Espino - W4D3 - Easy Primer 16
Short and light. Legs fresh for tomorrow’s benchmark. Do not push.
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10/04/26 v3:00/r...6 3,806m 2:53.4

Espino - W4D2 - Controlled Intervals 4x4
Four 4-min moderate reps at ~84 to 86 W, 22 to 24 spm. Last quality session before the bench…

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10/03/26 v3:00/r...3 4,818m 3:06.7

Espino - W4D1 - Easy Aerobic 24
Easy aerobic to open the benchmark week. Recover from week 3, stay relaxed.
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10/01/26 27:00 4,527m 2:58.9

Espino - W3D4 - Rate Pyramid
Climb the rate 20>26 then back down, 3 min per rung. Effort rises with rate; keep the peak controlled…

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09/30/26 v3:00/r...3 5,137m 3:06.8

Espino - W3D3 - Steady 26
Longer steady endurance. Even effort, even rate.
app.erg.zone

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09/29/26 v3:00/r...8 4,158m 2:53.1

Espino - W3D2 - Controlled Intervals 6x3
Six 3 min moderate reps at 22 to 24 spm with 90 s rest (same rest as W2D2, one more rep). RP…

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09/28/26 v3:00/r...3 5,397m 3:08.9

Espino - W3D1 - Long Easy 28
Longest easy aerobic yet. This builds the base for weight loss and endurance. Manage drift: hold power,…

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09/25/26 v3:00/r...6 4,156m 3:07.6

Espino - W2D4 - Rate Changes Easy
Practice changing rate without changing effort. Lift and settle the rate every 5 min; keep it all e…

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09/24/26 v3:00/r...3 4,382m 3:11.6

Espino - W2D3 - Steady 22
Steady endurance, slightly firmer than easy. Even from start to finish.
…

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09/23/26 v3:00/r...7 3,554m 2:57.2

Espino - W2D2 - Controlled Intervals 5x3
First moderate session. Five 3-min reps at a controlled moderate effort with easy rest. RPE…

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09/22/26 v3:00/r...3 4,624m 3:14.6

Espino - W2D1 - Easy Aerobic 24
Longer easy aerobic block. Keep HR steady and even; if it drifts up, ease the drive rather than slowi…

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09/21/26 v3:00/r...3 4,084m 3:03.6

Espino - W1D4 - Steady Easy 20
Continuous easy aerobic to build volume. Hold power steady; let rate stay low. RPE 4-5.
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09/20/26 v2:00/r...6 3,539m 2:49.5

Espino - W1D3 - Technique 4x4
Four 4-min blocks, one technique cue each, easy pace throughout. Short rest to reset. Keep effort low -…

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09/17/26 v2:00/r...3 3,725m 3:05.2

Espino - W1D2 - Find Your Easy 20
Correct D1: learn what genuinely easy feels like. Same 20 spm, less force per stroke. Goal RPE 4-5,…

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09/16/26 v2:00/r...5 5,243m 2:51.6

Espino - W1D1 - Easy 20
app.erg.zone

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09/15/26 1x0:02/r 10m 1:40.0

Long - 6 x 10 min / 2 min easy - C2 Ski WOD
app.erg.zone/w/K6GNOwomSSS5zA7LXA…

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09/13/26 v1:00/1:00r...10 2,243m 2:13.7 View workout
09/12/26 20:06 3,658m 2:44.8 View workout
09/11/26 10:00 1,857m 2:41.5 View workout