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Log

Date Workout Score Ave Comments Action
03/02/22 2x1250m/1:30r 4:07.0 1:38.8

1250m x 6 (rest 90s)

Start at 4km pace plus 2

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03/02/22 5:00 2,509m 1:59.5

5mins easy

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03/01/22 8x1250m/1:30r 39:30.8 1:58.5

1250m x 8 (rest 90s)

R22/26/22/26/22/26/22/26

R22 at 2km plus 14/15. Increase pace 5s/500m for the R26.

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03/01/22 1:55 478m 4:01.6

5mins easy

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02/28/22 4x1250m/1:30r 17:17.9 1:56.5

1250m x 8 (rest 90s)

R22/26/22/26/22/26/22/26

R22 at 2km plus 14/15. Increase pace 5s/500m for the R26.

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02/28/22 2:52 537m 2:40.6

5mins easy

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02/26/22 v19:00/r...8 40,463m 1:58.6 View workout
02/25/22 10x2000m/1:30r 35:56.8 1:47.8

2000m x 10 (rest 90s)

Odd reps at 4km plus 14. Evens increase 2s per rep.

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02/24/22 305m 0:35.7 1:57.0

10km (7000m/3000m) x 2 (rest 3m)

Start at 4km plus 20. Increase to 4km pace plus 8 3000m for the speed bumps

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02/24/22 216m 0:25.2 1:56.6

10km (7000m/3000m) x 2 (rest 3m)

Start at 4km plus 20. Increase to 4km pace plus 8 3000m for the speed bumps

 View workout
02/23/22 42:14 22,146m 1:54.4 View workout
02/22/22 v2000m/3:00r...6 7,000m 1:38.7

2000m/1000m/500m (rest 3m/2m/1m) x 2

Start at 4km pace plus 2. Rest 4 mins between sets.

 View workout
02/21/22 1:00:00 30,015m 1:59.9 View workout
02/20/22 8x5:00/2:00r 22,435m 1:46.9 View workout
02/19/22 6x10:00/r 32,001m 1:52.4 View workout
02/18/22 8x2500m/2:00r 35:56.8 1:47.8

2500m x 10 (rest 2m)

Start at 4km pace plus 11. Increase each rep if possible

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02/17/22 4x10:00/r 20,077m 1:59.5 View workout
02/16/22 6x10:00/r 31,582m 1:53.9 View workout
02/15/22 8x1:40/1:40r 7,580m 1:45.5 View workout
02/14/22 6x5000m/1:30r 57:28.6 1:54.9

5km x 6 (rest 90s)

Ride at 4km plus 18

 View workout
02/13/22 1:00:00 29,992m 2:00.0 View workout
02/12/22 v12000m/r...5 30,000m 1:53.7 View workout
02/11/22 10x2000m/1:30r 35:36.8 1:46.8

2000m x 10 (rest 90s)

Start at 4km pace plus 10. Increase each rep if possible

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02/10/22 4x4444m/2:00r 31:44.6 1:47.1

4444m (rest 2m) x 4

Start at 4km plus 15. Increase 3s per interval.

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02/08/22 v40:00/3:00r...2 23,568m 1:54.5

40m/5m (rest 3m)

Start at 4km plus 20. Increase pace 12-13s for the 5 mins.

 View workout