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Log

Date Workout Score Ave Comments Action
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.
app.erg.zone

 View workout
04/12/23 12x1:00/1:00r 3,475m 1:43.5

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

Start at 2km plus 5.
app.erg.zone

 View workout
04/12/23 5:00 1,243m 2:00.6

Warmup Row 5mins easy
5mins easy
app.erg.zone

 View workout
04/12/23 30000m 1:01:12.9 2:02.4

#FMBPW254S3
30km

Start at 4km plus 25. Stick.
app.erg.zone

 View workout
04/11/23 3x6000m/2:00r 33:19.7 1:51.0

#FMBPW254S2
6000m x 3 (rest 2m)

Start at 4km pace plus 18s/1000m for reps 1 and 3. Increase pace 8s/1000m for rep 2.

 View workout
04/10/23 8000m 33:19.8 2:04.9

#FMPW351S1
8000m R18

2km plus 20. Stick
app.erg.zone

 View workout
04/10/23 v5000m/1:30r...6 20,000m 1:47.5

#FMBPW254S1
5/4/3/2/1/5km

(rest 90s)

Start at 4km pace plus 16s/1000m. Increase pace 2s/3/4/5s from the previous interv…

 View workout
04/09/23 50x500m/0:30r 42:54.1 1:42.9

50x500m / 0:30r
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 View workout
04/08/23 1:00:00 32,028m 1:52.4

60mins TT
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 View workout
04/07/23 v13:30/r...6 23,234m 1:56.2

#FMBPW253S4
45 mins

Start and hold at 4km pace plus 20. Then last 90sec minutes of each 15 mins, pick up pace by 10s/1km.
…

 View workout
04/07/23 5:00 1,233m 2:01.6

Warmup Row 5mins easy
5mins easy
app.erg.zone

 View workout
04/06/23 30000m 1:01:13.1 2:02.4

#FMBPW253S3
30000m

Start at 4km plus 25. Stick.
app.erg.zone

 View workout
04/05/23 6x500m/3:00r 10:17.4 1:42.9

#FMPW350S3
500m x 6 (rest 3m)

Start at 2km minus 2
app.erg.zone

 View workout
04/05/23 664m 2:19.1 1:44.7

Apr 2023 - The Magnificent Seven - CTC Members
app.erg.zone/w/aoG0OLmATRC_Mt2…

 View workout
04/05/23 5m 0:06.6 11:00.0

Apr 2023 - The Magnificent Seven - CTC Members
app.erg.zone/w/aoG0OLmATRC_Mt2…

 View workout
04/05/23 5:00 1,201m 2:04.8

Warmup Row 5mins easy
5mins easy
app.erg.zone

 View workout
04/05/23 6x4000m/1:30r 42:58.5 1:47.4

#FMBPW253S2
4000m x 6 (rest 90s)

Start at 4km plus 13. Improve if possible.
app.erg.zone

View workout
04/04/23 4x2500m/2:00r 41:20.2 2:04.0

#FMPW350S2
2500m x 4 (rest 2m)

R18/20/18/20

Start at 2km plus 20 for the R18 and increase 2s/500m for the R20. Stick.

View workout
04/04/23 v6000m/1:30r...6 21,000m 1:49.5

#FMBPW253S1
6000m/5/4/3/2/1km (90s rest)

Start at 4km pace plus 17s/1000m. Increase pace 2s/3/4/5/6.
View workout

04/03/23 v1250m/4:00r...6 4,000m 1:45.6

#FMPW350S1
1250m/500m/250m x 2 (rest 4m/3m/2m

Start the 1250 at 2km plus 4. Increase pace.
…

 View workout
04/03/23 5:00 1,213m 2:03.6

Warmup Row 5mins easy
5mins easy
app.erg.zone

 View workout
04/02/23 20000m 40:49.0 2:02.4

#FMBPW252S3
20km

4km plus 25. Stick.
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 View workout
04/01/23 5x4000m/1:30r 36:20.4 1:49.0

#FMBPW252S2
4000m x 5 (rest 90s)

Start at 4km plus 12. Stay close
app.erg.zone

 View workout
03/31/23 v2500m/r...4 10,000m 1:57.0

#FMPW349S1 - FM Rowing Plan
app.erg.zone/w/4yuT2gNhQd2dYOJoHmd_BA

 View workout
03/31/23 4x6000m/2:00r 45:46.2 1:54.4

#FMBPW252S1
6000m x 4 (rest 2m)

Start at 4km pace plus 20s/1000m for reps 1 and 3. Increase pace 6s/1000m for reps 2 and 4.

View workout