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Log

Date Workout Score Ave Comments Action
06/26/22 v4000m/2:00r...4 10,000m 1:58.6

#FMPW309S4
4000/3000/2000/1000m (rest 2m)

R20/22/24/26

R20 at 2km plus 18. Increase pace by 2.5s/3.5s/5s from the previ…

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06/26/22 1:31 296m 2:34.3

Warmup Row 5mins easy
5mins easy
erg.zone

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06/25/22 10000m 16:49.3 1:40.9

10k TT
erg.zone

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06/24/22 684m 1:17.5 1:53.3

10k TT
erg.zone

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06/24/22 3519m 6:11.2 1:45.4

10k TT
erg.zone

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06/24/22 50m 0:12.4 4:08.0

10k TT
erg.zone

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06/23/22 v1000m/2:00r...10 7,500m 1:35.4

#FMBPW212S3
1000m/500m x 5 (rest 2m)

Start at 4km plus 2. Increase pace 5s for the 500s. Complete 5 of each.
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06/22/22 4x2500m/1:00r 41:20.4 2:04.0

#FMPW309S2
2500m x 4 (rest 1m) R18

Stick close to 2km plus 20s/500m
erg.zone

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06/22/22 4x15:00/1:30r 32,500m 1:50.7

#FMBPW212S2
15 mins x 4 (rest 90s)

4km pace plus 16 for reps 1, 3. Increase 2-3s for reps 2 and 4.
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06/21/22 6x1250m/2:00r 29:15.6 1:57.0

#FMPW309S1
1250m x 6 (rest 2m) R22

Start at 2km pace plus 13-14s/500m. Stay pretty close
erg.zo…

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06/21/22 2:32 582m 2:11.0

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
06/21/22 5x8:00/1:00r 21,000m 1:54.2

#FMBPW212S1
8m x 5 (rest 1m)

4km plus 18.
erg.zone

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06/20/22 5000m 18:43.5 1:52.3

Jun 2022 - Diamond 5K - CTC Members
erg.zone

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06/20/22 4:28 1,052m 2:07.7

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
06/19/22 30:00 7,283m 2:03.5

#FMPW308S4
30 mins R18

2km plus 21
erg.zone

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06/18/22 30:00 17,513m 1:42.7

30min TT
erg.zone

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06/16/22 12x0:40/1:20r 5,314m 1:30.3

#FMBPW211S3
40s x 12 (rest 1m 20s)

Start at 4km minus 7.
erg.zone

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06/15/22 v1000m/4:00r...5 3,500m 1:47.1

#FMPW308S1
1000m/750/500/250m/1000m (rest 4/3/2/1m)

Start at 2km plus 8. increase pace 3s/4s/5s/Max
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06/15/22 5:00 1,203m 2:04.6

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
06/15/22 5x12:00/1:30r 32,368m 1:51.2

#FMBPW211S2
12 mins x 5 (90s rest)

4km pace plus 14 for reps 1, 3 and 5. Decrease 2-3s for reps 2 and 4.
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06/14/22 3x2500m/1:00r 30:30.5 2:02.0

#FMPW308S2
2500m x 3 (rest 1m) R20

Stick close to 2km plus 18s/500m
erg.zone

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06/13/22 8x6:00/1:30r 26,162m 1:50.0

#FMBPW211S1
6m x 8 (rest 90s)

Interval 1 at 4km plus 18. Interval 2 increase by 8-9s.Repeat x 4.
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06/12/22 v6000m/2:00r...7 27,000m 1:52.8

#FMBPW210S4
6000m/5/4/3/2/1/6000m (2m rest)

Start at 4km plus 20. Increase 2s/3/4/5/6 on previous rep.
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06/11/22 v15:00/2:00r...3 7,149m 1:58.6

#FMPW307S4
15m/10m/5m/15m (rest 2m)

R20/24/28/20

Start 2km plus 17. Increase pace 5s/7s
…

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06/10/22 20000m 34:29.2 1:43.4

20k TT
erg.zone

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