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Log

Date Workout Score Ave Comments Action
05/10/24 4x5000m/2:30r 37:00.0 1:51.0

#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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05/09/24 5x4:00/1:30r 11,645m 1:43.0

5x4mins 2:00r
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05/08/24 500m 0:43.2 1:26.4

500m TT
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05/08/24 500m 0:43.2 1:26.4 View workout
05/07/24 3x15:00/1:00r 22,118m 2:02.0

#FMBPW256S4
15 min x 3 (rest 1m)

4km plus 22
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05/06/24 v6000m/2:00r...6 19,000m 1:50.2

#FMBPW256S1
6km/4km/2km/4km/2km/1km - Rest 2m

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

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05/05/24 2x5:00/1:00r 2,520m 1:59.0

8x5min 1:00r
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05/04/24 8x10:00/1:30r 42,297m 1:53.4

10min repeats 1:30r
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05/03/24 v6000m/2:00r...6 21,000m 1:51.9

6/5/4/3/2/1k 2:00r
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05/02/24 3x15:00/1:30r 22,877m 1:58.0

#FMBPW254S4
15m x 3 (rest 90s)

Start and hold at 4km pace plus 18.
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05/01/24 v16000m/1:30r...4 30,000m 1:53.6

#FMBPW220S4
16km/8km/4km/2km (rest 90s)

Start at 4km plus 18. Improve 2s/4s/6s
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04/30/24 5x10:00/1:30r 26,084m 1:55.0

10min repeats 1:30r
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04/29/24 1:00:00 28,799m 2:05.0

60mins TT
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04/28/24 30:06 16,379m 1:50.2

60mins TT
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04/27/24 8x1000m/2:00r 13:14.8 1:39.3

#FMBPW255S3
1000m x 8 (rest 2m)

Start at 4km pace plus 1-2s/1000m. Increase throughout if possible.
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04/26/24 v5:00/r...20 31,651m 1:53.7

5min/1min x 10
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04/24/24 6x5:00/1:00r 6,923m 2:10.0

8x5min 1:00r
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04/23/24 8x5:00/2:00r 21,132m 1:48.1

8x5mins 2:00r
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04/22/24 1:00:00 30,800m 1:56.8

60mins TT
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04/21/24 v4000m/1:30r...5 14,000m 1:45.7

#FMBPW255S1
4km/3/2/1/4km (rest 90s)

Start at 4km pace plus 10s/1000m. Increase pace 2s/3/4/s from the previous interval. Then…

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04/20/24 6x6666m/1:06r 1:19:22.3 1:59.0

6x6666m / 66s rest
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04/19/24 1:00:00.0 32,440m 1:50.9 View workout
04/18/24 1:00:00 30,503m 1:58.0

60mins TT
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04/17/24 16x500m/0:30r 13:11.9 1:38.9

50x500m / 0:30r
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04/17/24 40:00 20,335m 1:58.0

#FMBPW255S2
40 mins

Start at 4km pace plus 18s/1000m. Stay close.
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