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Log

Date Workout Score Ave Comments Action
09/01/23 v1000m/4:00r...7 4,750m 1:46.0

CTC Sep ‘23
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08/31/23 5x1250m/4:00r 22:53.1 1:49.8

W5S3 - 1250m R2k x 5 reps 4:00r
Start at 2k plus 6. Improve if possible.
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08/29/23 2x6000m/3:00r 50:24.5 2:06.0

W5S2 - 6000m x 2 3:00r
2km pace plus 21s/500m. Stick.
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08/28/23 v4000m/2:00r...4 10,000m 2:02.0

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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08/27/23 16x1:00/1:00r 4,538m 1:45.7

W4S4 - 1min x 16 1:00r R22 and R24
Start at R22 pace from week 2. Increase pace for the R24s -Reference W2S4
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08/27/23 3:13 732m 2:12.3

Warmup Row 5mins easy
5mins easy
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08/27/23 30:22.0 12,300m 2:28.1

ZWIFT - Zone Benchmarking in New York

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08/26/23 1:45:49.0 45,900m 2:18.3

ZWIFT - Strength training in Richmond

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08/25/23 54:52.0 21,900m 2:30.3

ZWIFT - Zone 1 ride in New York

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08/23/23 8x150m/1:00r 4:04.9 1:42.0

Sam Loch 150m repeats / 1:00r
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08/23/23 8000m 33:19.8 2:04.9

W4S3 - 8000m
Stick close to 2km plus 20-21s/500m
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08/23/23 55:12.0 18,700m 2:57.1

ZWIFT - Hillreps in Innsbruck

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08/22/23 v2000m/2:30r...4 6,000m 1:55.7

W4S2 - 2000/1000/2000/1000 2:00r
Start R20 at 2km plus 15s/500m. Increase pace around 2s/500m for the R22 and reference R24 pace from…

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08/21/23 3x12:00/2:00r 8,806m 2:02.6

W4S1 - 12mins x 3/2:00r
Start 2km plus 20. Increase pace 2s/500m for R20/R22
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08/20/23 1:40:00.0 37,400m 2:40.4

ZWIFT - Strength training in Scotland

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08/20/23 1:10:00.0 35,000m 2:00.0

ZWIFT - Split 2/3 in Watopia

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08/18/23 v30:00/2:00r...3 8,553m 1:59.2

W3S4 - 30min/2min/2min 22 then free rate
R22@2km plus 16-17. 2 mins at around 2km pace
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08/18/23 1:00:00.0 27,200m 2:12.3

ZWIFT - The McCarthy Special in Makuri Islands

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08/17/23 v6000m/3:00r...3 12,000m 1:59.9

W3S3 - 6km/4km/2km 3min/2min R20 R22 R24
Start R20 at 2km plus 17-18. Increase pace 2.5s for R22 and a further 4s/500m R24

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08/16/23 v750m/3:00r...12 6,000m 1:43.7

W3S2 - 750m/500m/250m x 4sets 3:00/2:00/1:00r
Start 2km plus 2-3s for the 750's. Increase pace for 500m and 250m
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08/15/23 21:26.0 11,400m 1:52.8

ZWIFT - Ramp Test in Watopia

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08/14/23 3x15:00/2:30r 11,065m 2:02.0

W3S1 - 15min x 3/2:30r R18/20/22
Use targets from week 1 (which should be very similar to Starting at 2km plus 20. Increase pace 2s/5…

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08/13/23 1:18:00.0 42,100m 1:51.1

ZWIFT - Threshold Dev on Figure 8

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08/12/23 1:21:00.0 44,200m 1:49.9

ZWIFT - High Intensity Recovery in London

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08/10/23 16x1:00/1:00r 4,535m 1:45.8

W2S4 - 1min x 8 R22 and 1min x 8 R24/1:00r
Start at R22 pace from week 1. Increase pace for the R24s.
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