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Log

Date Workout Score Ave Comments Action
05/13/23 3x2500m/3:00r 28:58.7 1:55.9

#FMPW355S4
2500m x 3 R24 (rest 3m)

2km plus 12 stick close.
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05/12/23 6x3500m/2:30r 36:14.3 1:43.5

#FMBPW258S4
3500m x 6 (rest 2m 30s)

Start at 4km plus 10-11. Simply aim to increase pace with each interval.
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05/11/23 9000m 35:34.8 1:58.6

#FMPW355S3
9000m

26/22/18/22/26

Split length of 1800m. R26 at 2km plus 10. Decrease pace 5s with each rate drop and re…

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05/11/23 30000m 59:42.4 1:59.4

#FMBPW258S3
30km

Start at 4km pace plus 22s/1000m. Stay close.
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05/10/23 8x100m/1:00r 2:39.7 1:39.8

Sam Loch 100m repeats / 1:00r
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05/10/23 4x2500m/1:00r 41:20.4 2:04.0

#FMPW355S2
2500m x 4 (rest 1m)

R18/20/18/20

2km plus 20 for the R18. Increase pace 2s for the R20.
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05/10/23 v1000m/2:00r...10 6,250m 1:34.6

#FMBPW258S2
1000m/250m/1000m/250m/1000m/250m/1000m/250m1000m/250m

(rest 2m/1m)

1000m at 4km plus 2, then faster for the…

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05/09/23 12x2:30/1:00r 7,768m 1:55.8

#FMPW355S1
2m 30s x 12 (rest 1m)

Start at 2km plus 12.
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05/09/23 v15:00/2:00r...3 16,796m 1:47.1

#FMBPW258S1
15m/10m/5m (rest 2m)

Start at 4km pace plus 13s/1000m. Increase pace 3s for the 10m and a further 5s for the 5 min…

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05/07/23 24033m 42:52.4 1:47.0

40k TT
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05/06/23 10x100m/1:00r 3:13.7 1:36.8

Sam Loch 100m repeats / 1:00r
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05/06/23 5:00 1,242m 2:00.7

Warmup Row 5mins easy
5mins easy
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05/05/23 8000m 32:03.3 2:00.2

#FMPW354S2
8000m

1km at 18/22/18/24/18/26/18/28

Start at 2km pace plus 20s/500m R18. Then increase pace 5s for the R22…

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05/05/23 4x12:00/2:00r 24,503m 1:57.5

#FMBPW257S3
12 mins x 4 (rest 2m)

4km pace plus 22/19/22/19
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05/04/23 4x1000m/2:00r 14:23.0 1:47.8

May 2023 - May the PHORS Be With You - CTC Members
app.erg.zone/w/CRMCgKHiR5y…

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05/04/23 5:00 1,241m 2:00.8

Warmup Row 5mins easy
5mins easy
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05/04/23 20000m 40:48.8 2:02.4

#FMBPW257S2
20km

Start at 4km pace plus 25s/1000m. Stay close.
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05/03/23 v8000m/2:30r...6 30,000m 1:48.9

#FMBPW257S1
8km/6km/4km/6km/4km/2km (rest 2m 30s)

Start at 4km pace plus 16s/1000m. Increase pace 3s for the 6ks, a further 5s…

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05/02/23 8000m 33:20.1 2:05.0

#FMPW354S1
8000m

2km at R18/20/18/20

R18 at 2km plus 21. Increase pace 2s/500m for the R20.
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05/02/23 1038m 4:20.6 2:05.5

1038
1038
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05/02/23 14689m 27:35.8 1:52.7

20000000 mark
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05/01/23 20x500m/1:00r 36:21.3 1:49.0

#FMPW353S5
500m x 20 (rest 1m)

Overall target is 2km plus 5 or better.
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05/01/23 2:42 633m 2:08.0

Warmup Row 5mins easy
5mins easy
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04/30/23 3x2500m/3:00r 29:44.9 1:58.9

#FMPW353S3
2500m x 3 (rest 3m)

R22

Stick to 2km plus 14
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04/29/23 7500m 29:33.4 1:58.2

#FMPW353S2
7500m

R26/22/18/22/26

Set split length to 1500m. R26 at 2km plus 10. Decrease pace 5s with each rate drop an…

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