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Log

Date Workout Score Ave Comments Action
11/16/22 3x6000m/2:00r 34:27.2 1:54.8

#FMBPW233S2
6000m x 3 (rest 2m)

4km plus 18 and stick.
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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…

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

10min repeats
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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.
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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.
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11/10/22 2:12 496m 2:13.0

Warmup Row 5mins easy
5mins easy
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11/08/22 3x8000m/1:30r 47:49.2 1:59.5

#FMBPW232S3
8km x 3 (rest 90s)

4km plus 20-22. Stick.
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11/08/22 16000m 31:24.7 1:57.7

#FMBPW232S1
16km

4km plus 21. Stick.
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11/07/22 2000m 7:01.9 1:45.4 View workout
11/04/22 16x1:15/1:15r 5,721m 1:44.8

1:15/1:15r
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11/04/22 5:00 1,208m 2:04.1

Warmup Row 5mins easy
5mins easy
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11/03/22 3x8000m/1:30r 45:00.2 1:52.5

#FMBPW231S2
8km x 3 (rest 90s)

4km plus 16. Stick.
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11/02/22 v30:00/2:00r...3 8,655m 1:57.8

#FMPW328S4
30 mins/2m/2m (rest 2m)

R22 then free rate

R22@2km plus 16-17. 2 mins at around 2km pace
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11/02/22 0:14 55m 2:15.4

#FMPW328S4
30 mins/2m/2m (rest 2m)

R22 then free rate

R22@2km plus 16-17. 2 mins at around 2km pace
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11/02/22 2:09 486m 2:12.8

Warmup Row 5mins easy
5mins easy
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11/02/22 500m 1:09.8 2:19.6

500m TT
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11/01/22 v2000m/2:00r...4 5,000m 1:50.4

CTC November ‘22
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10/31/22 3x15:00/2:00r 11,066m 2:01.9

#FMPW328S1
15 min x 3 (rest 2m)

R18/20/22

Starting at 2km plus 20. Increase pace 2s/500m for R20 and R22
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10/30/22 4x7000m/1:30r 52:30.1 1:52.5

#FMBPW230S3
7km x 4 (r90s)

4km plus 16. Stick.
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10/29/22 30000m 57:35.7 1:55.1

#FMBPW230S5
30km

Set splits for 6km and cycle at 4km plus 20/18/16/18/20.
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10/28/22 3x4000m/2:00r 49:37.2 2:04.0

#FMPW327S5
4000m x 3 R18 (rest 2m)

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

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10/27/22 3x2000m/2:00r 22:32.2 1:52.6

Oct 2022 - The Super Sixties Stopping 6k - CTC Members
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