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Log

Date Workout Score Ave Comments Action
06/30/26 20:40.0 4,179m 2:28.3

Warm-up Block

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06/29/26 v500m/r...4 1,750m 3:01.2

Post-run, and workout recovery row.

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06/27/26 v500m/r...4 1,750m 2:46.5

Cool Down Block

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06/26/26 1000m 4:33.3 2:16.6

Short UT2 row

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06/26/26 1000m 4:58.6 2:29.3

WU

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06/25/26 v500m/r...4 1,750m 3:11.6

Cool Down Block: Recovery.

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06/25/26 4000m 18:31.4 2:18.9

4000 m UT2 Session

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06/25/26 v4:00/r...12 4,170m 2:28.6

Standard Warm-up Block: pre-4000 m UT2 Session

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06/22/26 v500m/r...4 1,750m 3:10.9

Cool Down Block: RPE 2

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06/22/26 2000m 9:15.7 2:18.9

UT2 Session

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06/22/26 v4:00/r...12 4,108m 2:30.9

Warm-up Block: RPE 4.

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06/22/26 v500m/r...4 1,750m 2:56.2

CD

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06/21/26 2000m 9:11.8 2:17.9

Short UT2 session: recovery day.

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06/20/26 v500m/r...4 1,750m 3:49.9

Cool Down Block

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06/19/26 35:00 7,772m 2:15.1

UT2 Session with a sprint finish.

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06/18/26 v1000m/r...4 3,500m 2:30.6

Short Interval cycle through HR Zones 1, & 2.

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06/18/26 v500m/r...4 1,750m 2:50.7

Recovery: focus on HR and keeping it in the zone as we move through each interval.

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06/17/26 v4:00/r...11 4,073m 2:28.5

WU: focus on HR and keeping it in the zone as we move through each interval.

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06/14/26 v4:00/r...11 3,961m 2:32.7

Testing a new structured warm-up block. This block is based on the preferred WU used in research before engaging in higher intensity or e…

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06/13/26 500m 4:11.8 4:11.8

Recovery

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06/13/26 1000m 5:14.0 2:37.0

CD

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06/12/26 4000m 17:45.7 2:13.2

Testing Zone 3 limit.

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06/10/26 500m 3:48.3 3:48.3

Recovery

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06/10/26 1000m 5:41.3 2:50.6

CD

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06/09/26 10000m 46:46.7 2:20.3

UT2 Session: No WU prior, cold start. Target: 2w/kg weight, steady pace and stroke rate.

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