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Log

Date Workout Score Ave Comments Action
06/19/23 5:00 1,255m 1:59.5

Warmup Row 5mins easy
5mins easy
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06/18/23 5x10:00/2:00r 27,815m 1:47.8

#FMBPW263S5
10 mins x 5 (rest 2m)

4km plus 15 Start. Improve.
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06/17/23 1:30:00 48,391m 1:51.5

90
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06/15/23 8x150m/1:00r 4:00.9 1:40.3

Sam Loch 150m repeats / 1:00r
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06/15/23 8x100m/1:00r 2:41.6 1:41.0

Sam Loch 100m repeats / 1:00r
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06/15/23 773m 2:48.2 1:48.7

#FMPW360S1
1250m x 3 (rest 4m)

Start at 2km plus 3.
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06/15/23 8x1000m/2:00r 12:48.0 1:36.0

#FMBPW263S3
1000m x 8 (rest 2m)

Start at 4km minus 1
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06/14/23 14000m 58:01.1 2:04.3

#FMPW360S2
14000m

3500m splits. 2km plus 21 for the R18. Increase pace 2s for the R20.

R18/20/18/20
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06/14/23 4x6000m/1:00r 47:45.2 1:59.3

#FMBPW263S2
6000m x 4 (rest 1m)

4km plus 22
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06/13/23 v8000m/2:30r...4 18,449m 1:48.0

#FMBPW263S1
8km/6km/4km/2km (rest 2m 30s)

Start at 4km plus 13. Increase 2s/4s/6s on the previous completed interval pace.

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06/11/23 84507m 2:39:45.5 1:53.4

100k TT
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06/09/23 5x1500m/3:30r 12:15.3 1:38.0

#FMBPW262S3
1500m x 5 (rest 3m 30s)

Start at 4k plus 2. Improve if possible.
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06/08/23 9000m 35:03.6 1:56.8

#FMPW359S3
9000m

1800m at R28/24/20/24/28

R28 at 2km plus 8. Decrease pace 5s with each rate drop and return back up.

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06/08/23 3x10000m/1:30r 58:30.1 1:57.0

#FMBPW262S2
10000m x 3 (rest 90s)

4km plus 20. Stick.
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06/07/23 4x3500m/1:00r 57:25.7 2:03.0

#FMPW359S2
3500m x 4 (rest 1m)

18/20/18/20

2km plus 20 for the R18. Increase pace 2s for the R20.
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06/06/23 12x2:30/1:00r 7,827m 1:54.9

#FMPW359S1
2m 30s x 12 (rest 1m)

Start at 2km plus 12.
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06/06/23 v7000m/2:30r...4 16,000m 1:47.2

#FMBPW262S1
7km/5km/3km/1km (rest 2m 30s)

Start at 4km plus 13. Increase 2s/4s/6s on the previous completed interval pace.

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06/04/23 30:49 7,879m 1:57.3

#FMPW358S5
60 mins TT

TT. Target 2km plus 13 or better.
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06/03/23 500m 0:42.9 1:25.8

500m TT
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06/03/23 20000m 40:48.6 2:02.4

#FMBPW261S4
20000m

4km Plus 25
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06/02/23 12000m 49:34.0 2:03.9

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

Split length of 3000m. 2km plus 21 for the R18. Increase pace 2s for the R20.
View workout

06/02/23 4x2000m/3:00r 13:16.2 1:39.5

#FMBPW261S3
2000m x 4 (rest 3m)

Start at 4k plus 3-4. Improve if possible.
app.erg.zone…

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06/01/23 4x2500m/3:00r 38:52.0 1:56.6

#FMPW358S4
2500m x 4 (rest 3m)

R22/24/22/26

R22 at 2km plus 14. Increase 2-3s/500m for the R24 and a further 2-3s for t…

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05/31/23 6x750m/1:00r 16:19.0 1:48.7

#FMPW358S1
750m x 6 (rest 1m)

Start at 2km plus 4. Improve.
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05/31/23 3x8000m/2:00r 46:57.8 1:57.4

#FMBPW261S2
8000m x 3 (rest 2m)

4km plus 20. Stick.
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