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Log

Date Workout Score Ave Comments Action
02/08/23 v15:00/r...4 21,348m 1:52.4

#FMBPW237S1
15m/5m/15m/5m (rest 0/3m)

4km plus 18 for the 15m followed by 4km pace plus 7 for the 5 minute.
View workout

02/07/23 1:00:00 30,814m 1:56.8 View workout
02/04/23 v10:00/2:30r...6 16,906m 1:50.0

Sam special
app.erg.zone

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02/03/23 4x15:00/1:30r 31,300m 1:55.0

#FMBPW239S2
15 mins x 4 (rest 90s)

4km plus 23. Stick.
app.erg.zone

 View workout
02/02/23 1:10:00 35,539m 1:58.1

70mins z2 and z3
app.erg.zone

 View workout
02/01/23 8x7:30/1:00r 31,837m 1:53.0

8 x 7min 30sec 1:00r
app.erg.zone

 View workout
01/31/23 v5:00/2:00r...10 17,089m 1:45.3

#FMBPW202S1
5m/4m/3m/2m/1m (rest 2m) x 2 sets

Start at 4km plus 9 and improve. Repeat with same start point.
View workout

01/25/23 3x8000m/1:00r 46:00.2 1:55.0

#FMBPW200S2
8km x 3 (rest 1m)

Start at 4km pace plus 18. Stick.
app.erg.zone

 View workout
01/24/23 5x6000m/2:00r 57:30.7 1:55.0

#FMBPW238S2
6000m x 5 (rest 2m)

4km plus 20 and stick.
app.erg.zone

 View workout
01/22/23 15x3:00/1:30r 25,698m 1:45.0

15x3min 1:30r - GRIND
app.erg.zone

 View workout
01/19/23 4x2000m/3:00r 29:15.6 1:55.9

#FMPW337S1
8000m

4x2000 3:00r

2km plus 14-15. Increase pace 2-3s/500m on previous rep
View workout

01/19/23 1:15 260m 2:24.2

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

 View workout
01/18/23 7x5:00/2:00r 17,876m 1:47.7

8x5mins 2:00r
app.erg.zone

 View workout
01/17/23 1:00:00 30,324m 1:58.7

60mins TT
app.erg.zone

 View workout
01/13/23 8:26 2,009m 2:06.1

32mins r18
app.erg.zone

 View workout
01/12/23 3x15:00/2:00r 10,618m 2:07.1

3x15mins 2:00r
app.erg.zone

 View workout
01/11/23 v20000m/3:00r...2 26,514m 1:55.6

#FMBPW189S2
20km (rest 3m) 10km

Start at 4km plus 20. Increase 10s for the 10km.
app.erg.zo…

 View workout
01/10/23 v2000m/3:00r...6 9,000m 1:41.8

#FMBPW189S1
2000/1500/1000m (rest 3/2/1)

4 sets

Start the 2000s at 4km pace plus 3. Improve if possible.
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01/08/23 40000m 1:20:58.6 2:01.4

40k TT
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01/07/23 5x5:00/2:00r 13,323m 1:45.7

8x5mins 2:00r
app.erg.zone

 View workout
01/06/23 4x15:00/1:30r 31,021m 1:56.0

#FMBPW239S2
15 mins x 4 (rest 90s)

4km plus 23. Stick.
app.erg.zone

 View workout
01/02/23 40:02.6 10,000m 2:00.1

4/3/2/1km 2:30r

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01/02/23 21:08.1 5,111m 2:04.0 View workout
01/01/23 48:00.0 11,663m 2:03.4

4x12min 2:00r

 View workout
12/24/22 4x2500m/1:30r 40:21.0 2:01.0

#FMPW335S3
2500m x 4 R22 (rest 90s)

2km plus 16. Stick.
app.erg.zone

 View workout