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Log

Date Workout Score Ave Comments Action
04/28/23 3x15:00/1:00r 22,683m 1:59.0

#FMBPW256S4
15 min x 3 (rest 1m)

4km plus 22
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04/27/23 4x5000m/2:30r 35:40.4 1:47.0

#FMBPW256S5
5000m x 4 (rest 2m 30s)

Start at 4km plus 13-14. Simply aim to increase pace with each interval.
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04/26/23 4x2000m/1:00r 33:04.4 2:04.0

#FMPW353S1
2000m x 4 (rest 1m)

R18/20/18/20

2km plus 20 for the R18. Increase pace 2s for the R20.
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04/26/23 12x250m/1:30r 4:16.6 1:25.5

#FMBPW256S3
250m x 12 (rest 90s)

High cadence. Max effort.
app.erg.zone

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04/25/23 15:05 7,942m 1:53.9

#FMBPW256S2
30 mins

Stick at 4km plus 23
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04/25/23 30:00 14,998m 2:00.0

#FMBPW256S2
30 mins

Stick at 4km plus 23
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04/25/23 0:58 456m 2:07.1

#FMBPW256S2
30 mins

Stick at 4km plus 23
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04/24/23 v6000m/2:00r...6 19,000m 1:49.2

#FMBPW256S1
6km/4km/2km/4km/2km/1km - Rest 2m

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

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04/23/23 3x3000m/2:00r 35:42.1 1:59.0

#FMPW352S5
3000m x 3 (2m rest) R24

2km plus 14. Stick.
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04/23/23 3:11 727m 2:11.7

Warmup Row 5mins easy
5mins easy
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04/21/23 3x12:00/1:00r 18,456m 1:57.0

#FMBPW255S4
12 mins x 3 (rest 1m)

Start and hold at 4km pace plus 20
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04/20/23 5x1500m/3:00r 30:12.5 2:00.8

#FMPW352S4
1500m x 5 (rest 3m)

18/24/18/24/18

Start at 2km plus 19 for the R18. Increase pace 6-8s per 500m for the R24…

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04/20/23 8x1000m/2:00r 12:54.7 1:36.8

#FMBPW255S3
1000m x 8 (rest 2m)

Start at 4km pace plus 1-2s/1000m. Increase throughout if possible.
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04/19/23 10000m 41:36.7 2:04.8

#FMPW352S3
10 km R18

2km plus 20. Stick.
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04/19/23 40:00 20,876m 1:54.9

#FMBPW255S2
40 mins

Start at 4km pace plus 18s/1000m. Stay close.
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04/18/23 10x750m/2:00r 27:36.7 1:50.4

#FMPW352S2
750m x 10 (rest 2m) R22

Start at 2km plus 10. Improve if possible.
app.erg.zone<…

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04/18/23 v4000m/1:30r...5 14,000m 1:44.9

#FMBPW255S1
4km/3/2/1/4km (rest 90s)

Start at 4km pace plus 10s/1000m. Increase pace 2s/3/4/s from the previous interval. Then…

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04/17/23 2x5000m/3:00r 40:40.6 2:02.0

#FMPW352S1
5000m x 2 (rest 3m) R20

2km plus 18. Stick.
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04/16/23 30:00 7,200m 2:05.0

#FMPW351S4
30 mins

Start at 2km plus 18.
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04/15/23 16:03 9,262m 1:43.9

30min TT
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04/15/23 8:14.6 5,000m 1:38.9

10x500m 0:30r

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04/14/23 v3000m/2:00r...3 7,000m 1:57.8

#FMPW351S3
3000m/1000m/3000m (rest 2m)

R22 at 2km plus 15/16. Increase pace 12-13s/500m for the R30.
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04/14/23 3:10 735m 2:09.5

Warmup Row 5mins easy
5mins easy
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04/13/23 3x15:00/1:30r 23,475m 1:55.0

#FMBPW254S4
15m x 3 (rest 90s)

Start and hold at 4km pace plus 18.
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04/12/23 12x1:00/1:00r 3,475m 1:43.5

#FMPW351S2
1m x 12 R24 (rest 1m)

Start at 2km plus 5.
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