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Log

Date Workout Score Ave Comments Action
11/26/22 5x12:00/1:30r 31,353m 1:54.8

#FMBPW234S4
12m x 5 (rest 90s)

4km plus 18. Stick.
erg.zone

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11/25/22 10000m 41:59.9 2:05.9

#FMPW331S4
10000m R18

2km plus 21
erg.zone

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11/25/22 v10:00/1:30r...4 14,133m 1:48.7

#FMBPW234S3
10m/8/6/4/2/10m (rest 90s)

Start at 4km plus 14. Increase 2/3/4/5s on previous and return to start.
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11/23/22 4x1000m/4:00r 14:21.8 1:47.7

#FMPW331S3
1000m x 4 (rest 4m)

Start at 2k plus 3-4. Improve if possible.
erg.zone

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11/23/22 3:13 742m 2:10.3

Warmup Row 5mins easy
5mins easy
erg.zone

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11/23/22 25000m 50:20.4 2:00.8

#FMBPW234S2
25000m

4km plus 24 and stick.
erg.zone

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11/22/22 3x4444m/2:30r 55:07.1 2:04.0

#FMPW331S2
4444m x 3 R20 (rest 2m 30s)

2km plus 19. Stick.
erg.zone

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11/22/22 v18:00/r...4 21,260m 1:52.8

#FMBPW234S1
18m/2m/18m/2m (rest 0m/3m)

4km plus 18 for the 18m followed by 4km pace plus 2 for the minute.
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11/21/22 v4000m/2:30r...4 10,000m 1:59.7

#FMPW331S1
4km/3km/2km/1km (rest 2m 30s)

R20/22/24/26

Start at 2km plus 18. Increase 2s/4s/6s on the previous completed…

 View workout
11/21/22 2:07 504m 2:06.5

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
11/19/22 2x1250m/3:30r 7:22.5 1:50.8

#FMPW330S3
1250m x 5 (rest 3m 30s)

Start at 2k plus 6. Improve if possible.
erg.zone

 View workout
11/19/22 5:00 1,214m 2:03.5

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
11/17/22 40:00 19,703m 2:01.8

#FMBPW233S4
40 mins

4km plus 25. Stick.
erg.zone

 View workout
11/16/22 2x5555m/2:00r 46:40.6 2:06.0

#FMPW330S2
5555m x 2 (rest 2m) R18

2km plus 21. Stick.
erg.zone

 View workout
11/16/22 2x6000m/2:00r 22:58.3 1:54.8

#FMBPW233S2
6000m x 3 (rest 2m)

4km plus 18 and stick.
erg.zone

 View workout
11/16/22 3x6000m/2:00r 34:27.2 1:54.8

#FMBPW233S2
6000m x 3 (rest 2m)

4km plus 18 and stick.
erg.zone

 View workout
11/15/22 v4000m/2:00r...4 10,000m 2:02.0

#FMPW330S1
4km/3km/2km/1km R18/20/22/24

(rest 2m)

Start at 2km plus 20. Increase 2s/4s/6s on the previous completed int…

 View workout
11/15/22 v19:00/r...4 20,726m 1:55.7

#FMBPW233S1
19m/1m/19m/1m (rest 0m/2m)

4km plus 20 for the 19m followed by 4km pace for the 2 x 1 minutes.
View workout

11/13/22 4x12:00/2:00r 11,590m 2:04.2

#FMPW329S1
12 mins x 4 (rest 2m)

R18/20/18/22

Start 2km plus 20. Increase pace 2s/500m for R20/R22
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11/12/22 1:00:05 28,827m 2:05.0

10min repeats
erg.zone

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11/12/22 50:00 24,303m 2:03.4

10min repeats
erg.zone

 View workout
11/11/22 3x4000m/2:00r 50:23.3 2:05.9

#FMPW329S5
4000m x 3 (rest 2m) R18

Stick close to 2km plus 20s/500m for all reps.
erg.zone<…

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11/10/22 10x600m/2:00r 21:41.5 1:48.4

#FMPW328S2
600m x 10 (rest 2m) R26

2km pace plus 7-8s/500m. Improve if desired.
erg.zone

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11/10/22 2:12 496m 2:13.0

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
11/08/22 3x8000m/1:30r 47:49.2 1:59.5

#FMBPW232S3
8km x 3 (rest 90s)

4km plus 20-22. Stick.
erg.zone

 View workout