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Log

Date Workout Score Ave Comments Action
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

05/30/22 1:00:00 34,037m 1:45.7

60mins TT
erg.zone

 View workout
05/29/22 10x100m/1:00r 3:07.0 1:33.5

May 2022 - Skiers Sprint Paradise - CTC Members
erg.zone

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05/29/22 v4:00/1:00r...4 2,543m 1:57.9

2k WU
erg.zone

 View workout
05/28/22 v12:00/2:00r...4 7,641m 1:57.7

#FMPW305S4
12m/9m/6m/3m (rest 2m)

R20/22/24/26

Start 2km plus 18. Increase pace 3s/5s/7s.
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05/28/22 1:59 430m 2:18.7

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
05/28/22 10x2500m/1:30r 45:46.1 1:49.8

#FMBPW208S4
2500m x 10 (rest 90s)

Start at 4km pace plus 13. Stick.
erg.zone

 View workout
05/27/22 10x1:30/1:30r 4,338m 1:43.7

#FMPW305S3
90s x 10 (rest 90s)

Start at 2km pace and improve.
erg.zone

 View workout
05/27/22 5:00 1,208m 2:04.1

Warmup Row 5mins easy
5mins easy
erg.zone

 View workout
05/27/22 1:00:00 29,992m 2:00.0

#FMBPW208S3
60 mins

Start at 4km pace plus 23
erg.zone

 View workout
05/25/22 v6:00/1:30r...9 18,952m 1:47.6

#FMBPW208S2
6m/1m/6m/1m/6m/1m/6m/1m/6m (rest 90s)

Start at 4km pace plus 14. 1m at 4km
erg.zone…

 View workout
05/24/22 4x3000m/1:30r 50:01.1 2:05.0

#FMPW305S2
3000m x 4 (rest 90s) R18

Stick close to 2km plus 21s/500m
erg.zone

 View workout
05/24/22 v5:00/r...9 25,147m 1:47.3

#FMBPW208S1
15 mins x 3 (rest 2m)

Split length for 5 mins and cycle at 4km plus 10/plus 14/plus 8. Rest and repeat

 View workout
05/23/22 v6000m/2:30r...3 12,000m 2:00.8

#FMPW305S1
6km/4km/2km (rest 2m 30s)

R20/22/24

Start the rate 20 at 2km plus 19. Increase pace 2s and 3s respectively o…

 View workout
05/22/22 6x3000m/2:00r 32:33.0 1:48.5

3000m x 6 (rest 2m)

Start at 4km pace plus 12. Stick.

 View workout
05/22/22 v15:00/1:30r...3 11,234m 2:00.1

15 mins x 3 (rest 90s)

R20/26/20

Start 2km plus 19. Increase pace 7s/500m for the R26.

 View workout
05/20/22 40000m 1:11:20.1 1:47.0 View workout
05/19/22 5x5000m/1:00r 44:30.1 1:46.8

5km x 5 (rest 1m)

Start at 4km pace plus 23

 View workout
05/18/22 5x2500m/1:30r 50:50.7 2:02.0

2500m x 5 (rest 90s) R20

Stick close to 2km plus 18s/500m

 View workout
05/18/22 v5:00/1:00r...9 16,429m 1:45.9

5m/1m/5m/1m/5m/1m/5m/1m/5m (rest 1m)

Start at 4km pace plus 14. 1m at 4km

 View workout
05/17/22 v8000m/3:00r...3 14,000m 2:01.1

8k/4k/2k 3:00 rest - R20/22/24
Start the rate 20 at 2k plus 19.
Increase pace by 2s and 3s respectively on the last completed in…

 View workout
05/16/22 v5:00/r...7 19,275m 1:46.9

20 mins x 2 (rest 3m)

Split length for 5 mins and cycle at 4km plus 9/plus 13/plus 7/plus 11. Rest and repeat

 View workout
05/15/22 17:41 9,826m 1:48.0

32 mins

Split length for 8 mins and cycle at 4km plus 10/plus 14/plus 8/plus 12

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05/13/22 3x15:00/1:00r 23,113m 1:56.8

15m x 3 (rest 1m)

Start at 4km pace plus 20. Stick.

 View workout