Tom Zawalnyski

Log

Date Workout Score Ave Comments Action
04/28/18 1:38.0 20,422m 0:02.3

4- 16km + 4x1500m

View workout
04/25/18 5:00.0 1,519m 1:38.7

5x1min w/30 second rest

View workout
04/19/18 50:00.0 11,354m 2:12.1

50 mins UT2

View workout
04/14/18 45:00.0 10,762m 2:05.4

3x15min UT2

View workout
04/10/18 6:56.7 2,000m 1:44.1

78.3kg
2k test after a month off and being ill

View workout
04/05/18 45:00.0 11,233m 2:00.1

77.1 kg
3x15min UT1ish

View workout
04/03/18 20:00.0 5,443m 1:50.2

78kg first erg back after being ill.
4x500m @ 32

View workout
02/28/18 1:17:28.8 18,000m 2:09.1

3x6km UT2

View workout
02/22/18 30:00.0 7,957m 1:53.1

30@28
HR 177-187

View workout
02/16/18 17:57.6 5,000m 1:47.7

5k test
79kg

View workout
02/15/18 3:36.4 1,000m 1:48.2

1k @ 5k pace

View workout
02/14/18 1:48.2 500m 1:48.2

500m @ 5k pace

View workout
02/14/18 1:47.4 500m 1:47.4

500m @ 5k pace

View workout
02/08/18 24:00.0 6,712m 1:47.2

4x6min with 8 min rest @32
HR 178-188

View workout
02/03/18 20:00.0 5,529m 1:48.5

4x5min

View workout
02/01/18 36:00.0 9,613m 1:52.3

3x12 mins w/6 min rest

View workout
02/01/18 36:00.0 9,407m 1:54.8

3x12 min@24 w/4min rest
166-176bpm

View workout
01/27/18 2:45:16.0 22,000m 3:45.3

8+ 4x12mins @ 26,30,26,30

View workout
01/25/18 30:00.0 7,971m 1:52.9

30@28 HR 178-188

View workout
01/23/18 50:00.0 12,031m 2:04.6

5 min @ 20,22,24,22 etc

View workout
01/20/18 5:00:00.0 44,000m 3:24.5

2 outings inc seat racing

View workout
01/18/18 30:00.0 8,007m 1:52.4

20@28
79.0kg

View workout
01/16/18 45:00.0 11,728m 1:55.1

78.4kg
15min x3 @166-176 HR
7min @22 5@24 3@26

View workout
01/16/18 1:34:42.0 16,546m 2:51.7

8+ pyramids

View workout
01/13/18 24:00.0 6,226m 1:55.6

Max HR warm up.
6x4 min steps starting at 2:06 and finishing at 1:46

View workout