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Log

Date Workout Score Ave Comments Action
04/13/24 5x10:00/1:30r 27,270m 1:50.0

10min repeats 1:30r
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04/12/24 8x7:30/1:00r 30,003m 1:59.9

8 x 7min 30sec 1:00r
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04/11/24 v5000m/1:30r...6 20,000m 1:50.2

#FMBPW254S1
5/4/3/2/1/5km

(rest 90s)

Start at 4km pace plus 16s/1000m. Increase pace 2s/3/4/5s from the previous interv…

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04/10/24 8000m 34:38.5 2:09.9

#FMPW351S1
8000m R18

2km plus 20. Stick
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04/09/24 13x1:00/1:00r 3,596m 1:48.4

Apr 2024 - The Baker's Dozen - CTC Members
app.erg.zone/w/RF14r65QSrOIpR…

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04/09/24 v4:00/1:00r...4 2,502m 1:59.9

2k WU
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04/09/24 30000m 1:02:28.8 2:04.9

#FMBPW254S3
30km

Start at 4km plus 25. Stick.
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04/06/24 6x4000m/1:30r 45:11.9 1:52.9

#FMBPW253S2
4000m x 6 (rest 90s)

Start at 4km plus 13. Improve if possible.
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04/05/24 v6000m/1:30r...5 18,285m 1:53.5

#FMBPW253S1
6000m/5/4/3/2/1km (90s rest)

Start at 4km pace plus 17s/1000m. Increase pace 2s/3/4/5/6.
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04/01/24 30:04 16,203m 1:51.3

60mins TT
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03/30/24 30:00 15,804m 1:53.8

#FMBPW252S5
30 mins

75-80-85-80-75

Start at 4km pace plus 18s/1000m. Increase pace 5s/1000m per RPM increase

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03/29/24 10x1:00/1:00r 6,098m 1:38.3

16x1min/1:00r
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03/28/24 v18:00/r...4 20,253m 1:58.5

#FMBPW252S4
40 mins

Start and hold at 4km pace plus 20. Then last 2 minutes of each 20 mins, pick up pace by 10s/1km.

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03/27/24 20000m 41:40.8 2:05.0

#FMBPW252S3
20km

4km plus 25. Stick.
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03/26/24 5x4000m/1:30r 37:04.0 1:51.2

#FMBPW252S2
4000m x 5 (rest 90s)

Start at 4km plus 12. Stay close
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03/25/24 4x6000m/2:00r 46:48.1 1:57.0

#FMBPW252S1
6000m x 4 (rest 2m)

Start at 4km pace plus 20s/1000m for reps 1 and 3. Increase pace 6s/1000m for reps 2 and 4.

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03/24/24 1:00:00 32,047m 1:52.3

60mins TT
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03/23/24 v5:00/r...4 7,870m 1:54.3

Sam special
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03/22/24 v5000m/1:00r...6 20,000m 1:51.2

#FMBPW199S5
5km/4/3/2/1/5km

(rest 60s)

Start at 4km pace plus 14s/1000m. Increase pace 2s/3/4/5.
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03/21/24 1:00:00 30,520m 1:57.9

#FMBPW199S4
60 mins

Start at 4km pace plus 18. Stick.
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03/20/24 2x12500m/1:30r 51:15.0 2:03.0

#FMBPW199S2
12500m x 2 (rest 90s)

Start at 4km pace plus 23. Stick.
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03/19/24 v2500m/2:00r...9 13,500m 1:48.6

#FMBPW199S1
2500/1500/500m (rest 2m) x 3

Start at 4km pace plus 13s/1000m. Increase pace 7s and a further 10s. Repeat.

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03/17/24 6x6666m/1:06r 1:16:40.7 1:55.0

6x6666m / 66s rest
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03/15/24 v3000m/1:30r...9 18,000m 1:49.3

#FMBPW198S1
3km/2km/1km (rest 90s) x 3

Start at 4km pace plus 15s/1000m. Increase pace 5s and a further 7s. Repeat.

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03/13/24 v5000m/1:00r...6 16,092m 1:50.8

#FMBPW198S5
5km/4/3/2/1/5km (rest 1m)

Start at 4km pace plus 14s/1000m. Increase pace 2s/3/4/5.
View workout