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Log

Date Workout Score Ave Comments Action
06/18/22 30:00 17,513m 1:42.7

30min TT
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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

 View workout
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
View workout

06/15/22 5:00 1,203m 2:04.6

Warmup Row 5mins easy
5mins easy
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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
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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.
View workout

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
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06/08/22 20x250m/1:00r 17:10.6 1:43.0

#FMPW307S3
250m x 20 (rest 1m)

Stick at exactly 2km pace
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06/08/22 3:11 745m 2:08.1

Warmup Row 5mins easy
5mins easy
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06/08/22 4x15:00/1:30r 31,772m 1:53.3

#FMBPW210S2
15 mins x 4 (rest 90s)

4km pace plus 18 for reps 1 and 3. Increase 2-3s for reps 2 and 4.
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06/07/22 4x3000m/1:30r 50:00.8 2:05.0

#FMPW307S2
3000m R18 x 4 (rest 90s)

Stick close to 2km plus 21s/500m
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06/07/22 8x5:00/1:30r 22,235m 1:47.9

#FMBPW210S1
5 mins x 8 (rest 90s)

Interval 1 at 4km plus 16. Interval 2 increase by 5-7s.Repeat x 4.
View workout

06/06/22 v6000m/3:00r...2 8,000m 1:56.9

#FMPW307S1
6km/2km (rest 3m)

R22/26

Start the rate 22 at 2km plus 15. Increase pace 8s for the R26
View workout

06/04/22 40x0:30/0:30r 12,413m 1:36.6 View workout
06/04/22 0:07 46m 2:40.8 View workout
06/03/22 3023m 11:27.8 1:53.7

Jun 2022 - Diamond 5K - CTC Members
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06/03/22 v4:00/1:00r...2 1,216m 2:05.1

2k WU
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06/03/22 12x2000m/1:30r 43:31.3 1:48.8

#FMBPW209S4
2000m x 12 (rest 1m)

Start at 4km pace plus 12. Stick.
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06/02/22 2x20:00/1:30r 21,056m 1:53.9

#FMBPW209S2
20 mins x 2 (rest 90s)

Start at 4km pace plus 18. Stick.
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06/01/22 5x2500m/1:30r 52:05.4 2:05.0

#FMPW306S2
2500m x 5 (rest 90s) R18

Stick close to 2km plus 21s/500m
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06/01/22 8x4:00/1:30r 17,924m 1:47.1

#FMBPW209S1
4m x 8 (rest 90s)

Interval 1 at 4km plus 16. Interval 2 increase by 6s.Repeat x 4.
…

 View workout
05/31/22 v8000m/3:00r...2 10,000m 1:59.7

#FMPW306S1
8km/2km (rest 3m) R20/26

Start the rate 20 at 2km plus 18. Increase pace 8s for the R26
View workout