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Colin Quirke

Log

Date Workout Score Ave Comments Action
02/03/25 6x0:45/1:15r 1,283m 1:45.2 View workout
02/03/25 12:00 2,736m 2:11.5 View workout
01/30/25 v5:00/2:00r...5 3,692m 2:01.8

ATFWS 12 - Can you hang?
That's a fun one. Probably have a little more, but not much

This is a good test of improvement,…

 View workout
01/28/25 2:20 338m 3:27.5 View workout
01/28/25 9x1:40/0:20r 3,717m 2:01.0

ATFWS - 11 - The rhythm within
Mentally tough to climb back up the pyramid, managed with a little loss of power, but close

View workout
01/28/25 5x3:00/0:20r 3,526m 2:07.6 View workout
01/27/25 40:05 8,808m 2:16.5

ATFWS - 10 - In it for 40
In it for 40
Warmup workout and cool down in one 40min block
Hard work is 12x30s @28 in the middle…

 View workout
01/23/25 25:00.0 5,950m 2:06.0

ATFWS - 15 - Master your Control

Good hard and short, warmup part of work. Went out a bit too fast

 View workout
01/21/25 14x2:00/r 4,282m 3:16.1

ATFWS - 8 - Power Pyramid
Very tough warm up - work out ok but toughens in the last few segments

 View workout
01/21/25 4x2:30/0:30r 2,419m 2:04.0 View workout
01/20/25 1:09 165m 3:31.5 View workout
01/20/25 v1:40/r...17 4,119m 2:08.6

ATFWS - 4 - Short and Spicy -- rrepeat
It is short - basically 2 8 minute efforts with 2 mins rest between. The warmup is short too -…

 View workout
01/20/25 5x0:30/0:30r 592m 2:06.6 View workout
01/16/25 2:27 269m 4:34.1 View workout
01/16/25 v3:00/0:01r...15 7,008m 2:08.4

ATFWS - 5 - Very tough from 3rd interval

 View workout
01/16/25 3x3:00/2:00r 2,004m 2:14.7 View workout
01/15/25 1:13 130m 4:41.5 View workout
01/15/25 v1:40/r...16 3,802m 2:06.2

ATFWS - 4 - Short and Spicy
It is short - basically 2 8 minute efforts with 2 mins rest between. The warmup is short too - skip strai…

 View workout
01/15/25 0:11 37m 2:34.0 View workout
01/15/25 5x0:30/0:30r 559m 2:14.1 View workout
01/14/25 1:58 241m 4:05.4 View workout
01/14/25 3x7:00/1:00r 4,942m 2:07.4

ATFWS - 2 - Power Play
Short challenging workout
Hits the high end and keeps you there

 View workout
01/14/25 5:00 1,118m 2:14.1 View workout
01/13/25 2:22 254m 4:39.9 View workout
01/13/25 5x5:00/2:00r 5,865m 2:07.8

ATFWS - 1 - Pilot
Good challenging well coached workout
Each interval gets tougher, Max-heartrate in the last one, but achievable…

 View workout