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Log

Date Workout Score Ave Comments Action
03/12/24 20000m 41:01.5 2:03.0

#FMBPW198S2
20km

Start at 4km pace plus 23. Stick.
app.erg.zone

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03/11/24 v3000m/1:30r...9 18,000m 1:49.9

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

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

 View workout
03/10/24 v2000m/r...16 32,000m 2:01.8

#FMBPW197S5
16km x 2 (rest 3m)

Each rep as follows: 2k max DF, 2km Min DF x 4
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03/08/24 20000m 39:22.7 1:58.1

#FMBPW197S4
20km

Start at 4km pace plus 18. Stick.
app.erg.zone

 View workout
03/07/24 12x1:00/1:00r 7,334m 1:38.1

#FMBPW197S3
1m x 12 (rest 1m)

MAX DF. Just pedal hard.
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03/06/24 2x30:00/3:00r 29,266m 2:03.0

#FMBPW197S2
30 mins x 2 (rest 3m)

Start at 4km pace plus 23. Stick.
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 View workout
03/05/24 v12000m/2:30r...3 24,000m 1:52.0

#FMBPW197S1
12k/8k/4k (rest 2m30s)

Start at 4km plus 14. Increase pace 2-3s for the 8km and a further 3s for the 4km.

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03/04/24 1:00:00 31,319m 1:54.9

60mins TT
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03/02/24 5x7:30/1:00r 19,905m 1:53.0

8 x 7min 30sec 1:00r
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03/02/24 0:32 268m 2:01.2

8 x 7min 30sec 1:00r
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03/01/24 v9:00/r...9 19,957m 2:00.2

9min/1min x 6
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02/29/24 2x10:00/1:30r 9,520m 2:06.0

10min repeats 1:30r
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02/28/24 v2000m/r...12 18,000m 1:54.6

#FMBPW196S4
9km (2km/1km/2km/1km/2km/1km) x 2 (rest 3m.

Start at 4km plus 18. Increase to 4km pace plus 8/1000m for the speed…

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02/27/24 3x10000m/2:00r 1:01:00.1 2:02.0

#FMBPW196S2
10km x 2 (rest 2m)

Start at 4km plus 22. Stick.
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02/26/24 10x2500m/2:00r 46:12.9 1:50.9

#FMBPW196S3
2500m x 10 (rest 2m)

Start at 4km pace plus 13. Increase each rep if possible
a…

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02/25/24 8x10:00/1:30r 40,003m 1:59.9

10min repeats 1:30r
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02/24/24 14341m 27:03.7 1:53.2 View workout
02/23/24 3x20:00/2:00r 29,013m 2:04.0

#FMBPW195S4
20 mins x 3 (rest 2m)

Start at 4km plus 22. Stick.
app.erg.zone

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02/22/24 v3000m/r...8 16,000m 1:56.5

#FMBPW195S5
8km (3km/1km/3km/1km) x 2 (rest 3m)

Start at 4km plus 20. Increase to 4km pace plus 8 1000m for the speed bumps

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02/21/24 6x4000m/1:00r 47:12.6 1:58.0

#FMBPW195S2
4km x 6 (rest 1m)

Start at 4km plus 18. Stick.
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02/20/24 10x1250m/1:30r 21:59.5 1:45.5

#FMBPW195S3
1250m x 10 (rest 90s)

Start at 4km pace plus 6. Increase each rep if possible
a…

 View workout
02/20/24 1:00:00 28,292m 2:07.2 View workout
02/19/24 v16000m/1:30r...4 30,000m 1:55.8

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

Start at 4km plus 18. Improve 2s/4s/6s
app.erg.zone…

 View workout
02/18/24 v2000m/r...8 16,000m 1:53.0

#FMBPW269S5
4000m x 4 (rest 2m)

For each 4000m cycle the first 2000m at 4km plus 18 and the last 2000m 10s/km faster

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02/17/24 v500m/1:00r...8 4,000m 1:39.0 View workout