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Log

Date Workout Score Ave Comments Action
05/29/24 8x5:00/1:00r 10,000m 2:00.0

8x5min 1:00r
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05/28/24 12000m 50:24.3 2:06.0

#FMPW358S2
12000m - R18/20/18/20

Split length of 3000m. 2km plus 21 for the R18. Increase pace 2s for the R20.
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05/28/24 5x10:00/2:00r 26,799m 1:51.9

#FMBPW261S5
10 mins x 5 (rest 2m)

4km plus 16 Start. Improve.
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05/27/24 6x750m/1:00r 16:46.9 1:51.8

#FMPW358S1
750m x 6 (rest 1m)

Start at 2km plus 4. Improve.
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05/26/24 5x1500m/r 31:03.2 2:04.2 View workout
05/26/24 v8000m/2:00r...4 20,000m 1:49.0

#FMBPW260S1
8km/6km/4km/2km (rest 2m)

Start at 4km plus 15. Increase 2s/4s/6s on the previous completed interval pace.

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05/24/24 4x2750m/3:00r 19:11.9 1:44.7

#FMBPW260S3
2750m x 4 (rest 3m)

Start at 4k plus 6. Improve if possible.
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05/23/24 v6000m/1:30r...3 15,000m 2:05.1

#FMPW357S1
6k/5/4/3/2/1k (rest 90s)

R18/20/22/24/26/28

Start at 2km plus 21. Increase pace 2s/2.5s/3/4/5 on previous co…

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05/22/24 10x150m/1:00r 5:11.2 1:43.7

Sam Loch 150m repeats / 1:00r
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05/22/24 v4:00/1:00r...4 2,424m 2:03.7

2k WU
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05/21/24 4x3000m/1:00r 50:23.7 2:05.9

#FMPW357S2
3000m x 4 (rest 1m)

R18/20/18/20

2km plus 20 for the R18. Increase pace 2s for the R20.
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05/21/24 3x10000m/1:30r 59:00.0 1:58.0

#FMBPW260S2
10000m x 3 (rest 90s)

4km plus 20. Stick.
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05/20/24 v8000m/2:00r...4 20,000m 1:49.1

#FMBPW260S1
8km/6km/4km/2km (rest 2m)

Start at 4km plus 15. Increase 2s/4s/6s on the previous completed interval pace.

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05/19/24 3x15:00/2:00r 10,916m 2:03.6

4x15mins 2:00r
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05/18/24 v8000m/2:30r...6 29,041m 1:52.2

#FMBPW257S1
8km/6km/4km/6km/4km/2km (rest 2m 30s)

Start at 4km pace plus 16s/1000m. Increase pace 3s for the 6ks, a further 5s…

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05/17/24 5x1500m/3:00r 29:55.5 1:59.7

#FMPW352S4
1500m x 5 (rest 3m)

18/24/18/24/18

Start at 2km plus 19 for the R18. Increase pace 6-8s per 500m for the R24…

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05/16/24 4x5000m/2:30r 37:30.3 1:52.5

#FMBPW256S5
5000m x 4 (rest 2m 30s)

Start at 4km plus 13-14. Simply aim to increase pace with each interval.
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05/15/24 v4000m/2:00r...4 10,000m 2:03.0

W5S1 - 4km/3km/2km/1km 2:00r R18/20/22/24
Start at 2km plus 20. Increase 2s/4s/6s on the previous completed interval pace.

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05/14/24 10000m 42:19.7 2:06.9

#FMPW356S2
10000m

R18/20/18/20

2500m split. R18 at 2km plus 21. Increase pace 2s/500m for the R20.
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05/13/24 32:00 7,681m 2:04.9

32mins r18
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05/13/24 30:16 16,380m 1:50.8

60mins TT
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05/12/24 32:00 7,585m 2:06.5

32mins r18
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05/12/24 0:32 110m 2:26.3

32mins r18
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05/11/24 40000m 1:16:40.0 1:55.0

40k TT
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05/11/24 8x5:00/1:00r 9,405m 2:07.5

8x5min 1:00r
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