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Log

Date Workout Score Ave Comments Action
07/31/24 v0:20/0:10r...8 761m 1:45.1

CTC August ‘24
app.erg.zone

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07/31/24 8000m 33:52.2 2:07.0

W8S4 - 8000m R18
Start at 2k plus 21. Stick.
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07/30/24 v4000m/3:30r...4 10,000m 1:57.4

W8S1 - 4km/3km/2km/1km/3:30r
Start at 2km plus 14. Increase 2s/4s/6s on the previous completed interval pace.
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07/29/24 3x3000m/2:00r 37:11.8 2:03.9

W8S2 - 3000m x 3/2:00r
2km pace plus 18s/500m. Stick.
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07/28/24 4x2000m/3:00r 32:00.3 2:00.0

W7S5 - 2000m x 4/3:00r
R20s at 2km plus 18. Increase pace 5-6s/500m for the R24 and a further 5-6s on the R28.
Increment for each…

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07/28/24 5:00 1,219m 2:03.0

Warmup Row 5mins easy
5mins easy
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07/27/24 2x5000m/2:30r 37:30.6 2:08.7

W7S2 - 5000m x 2 / 2:30r
2km pace plus 21s/500m. Stick.
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07/24/24 4x750m/3:00r 10:37.9 1:46.3

W7S3 - 750m x 4 / 3:00r
Start at 2km pace. Improve if possible.
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07/24/24 v4:00/1:00r...7 2,766m 1:59.9

2k WU
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07/22/24 v4000m/3:00r...4 9,520m 1:59.2

W7S1 - 4km/3km/2km/1km R22/R24/R26/R28 3:00r
Start at 2km plus 16. Increase 2s/4s/6s on the previous completed interval pace.

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07/21/24 8x250m/1:00r 7:06.8 1:46.7

Sam Loch - 10 week progression - week 3
16 x 250m 1:00r
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07/21/24 11:36 2,852m 2:02.1

W7S4 - 30mins/R20
2km plus 18-19. Stick.
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07/20/24 32:00 7,680m 2:05.0

32mins r18
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07/14/24 2x1000m/4:00r 6:08.0 1:56.8

W6S3 - 1000m 2kR x 4 2:30r
Start at 2k plus 3-4. Improve if possible.
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07/14/24 v4:00/1:00r...7 2,696m 2:03.3

2k WU
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07/12/24 10000m 42:00.2 2:06.0

W6S4 - 10,000m R18
2km plus 21. Stick.
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07/11/24 8x400m/1:30r 11:11.2 1:44.8

Sam Loch - 10 week progression - week 2
8 x 400m 1:30r
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07/11/24 v4:00/1:00r...4 2,439m 2:03.0

2k WU
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07/10/24 v4000m/2:30r...4 10,000m 1:59.9

W6S1 - 4km/3km/2km/1km
Start at 2km plus 18. Increase 2s/4s/6s on the previous completed interval pace.
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07/10/24 5:00 1,182m 2:06.9

Warmup Row 5mins easy
5mins easy
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07/09/24 4x150m/1:00r 3:00.0 3:20.0

Sam Loch 150m repeats / 1:00r
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07/09/24 2292m 9:24.8 2:03.2

6000m
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07/08/24 3x4000m/2:30r 49:20.6 2:03.3

W6S2 - 4000m R20 x 3 2:30r
2km pace plus 19s/500m. Stick.
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07/07/24 5x1250m/4:00r 22:57.8 1:50.2

W5S3 - 1250m R2k x 5 reps 4:00r
Start at 2k plus 6. Improve if possible.
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07/07/24 5:00 1,192m 2:05.8

Warmup Row 5mins easy
5mins easy
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