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Log

Date Workout Score Ave Comments Action
06/22/21 v4827m/3:00r...3 9,654m 1:49.6

4827m/3218m/1609m
Rest 3m/2m
Rate open

The GA Summer 6-Miler! Target 10k PB pace to start (or faster). That’s a…

 View workout
06/21/21 v15:00/2:00r...50 50,109m 1:54.9

15 min warm up
2x 9min (3x (2 min/1 min))/90 sec rest- 196/221W
3x 6 min (6x (25 sec stand/35 sec sit))/90 sec rest- - 221/316W

View workout
06/20/21 22000m 44:05.8 2:00.2

Single Distance
16k to 30k (choice)
Rate low/open

4k PB pace +20-24 seconds; or 70-75% MHR

 View workout
06/20/21 21097m 1:26:43.1 2:03.3 View workout
06/19/21 v15:00/2:00r...33 41,229m 1:57.8

15 min warm up
4x 4 min (alternating 1 min stand/1 min sit) 196W, 50-70rpm
15x 2 min standing 221W, 50-70rpm
20 min cool down…

 View workout
06/18/21 30000m 58:08.0 1:56.2 View workout
06/18/21 9000m 36:26.6 2:01.4

Single Distance
8k to 15k (choice)
Rate low/open

2k PB pace +18-22 seconds; or ~75-80% MHR

 View workout
06/18/21 8x75m/1:30r 1:47.7 1:29.7 View workout
06/18/21 5000m 18:42.3 1:52.2 View workout
06/17/21 v15:00/2:00r...35 56,024m 1:54.5 View workout
06/16/21 45:00 22,838m 1:58.2

Single Time
30min to 60min (choice)

4k PB pace +18-22 seconds; or 75-80% MHR

 View workout
06/16/21 32x500m/1:00r 57:59.7 1:48.7

Interval Distance
15+x 500m
Rest 1m
Rate open

Start as fast as you feel like you can sustain (around 2k +6-10, likely)…

 View workout
06/15/21 v15:00/2:00r...10 40,414m 1:54.3

15 min warm up
2x 12 min, 90rpm, 213W
6x 3 min, 80-90rpm, 332W
20 min, 100rpm, 196W

 View workout
06/14/21 20000m 40:38.8 2:01.9

Single Distance
16k to 30k (choice)

4k PB pace +16-20 seconds; or 75-80% MHR

 View workout
06/14/21 12000m 49:24.3 2:03.5

Single Distance
8k to 15k (choice)
Rate 18 or "open"

2k PB pace + 20-24 seconds; or ~70-75% MHR

 View workout
06/13/21 v15:00/2:00r...39 57,676m 1:53.3

15 min warm up
20 min, 90rpm, 196W
6x 9min (3x(2min-253W/1 min-338W)/2 min rest)
20 min, 90rpm, 196W

 View workout
06/12/21 v15:00/2:00r...39 42,463m 1:54.4 View workout
06/11/21 1:00:00 29,573m 2:01.7 View workout
06/11/21 10000m 40:42.5 2:02.1

Single Distance
8k to 15k (choice)
Rate low/open

2k PB pace +20-24 seconds; or ~70-75% MHR

 View workout
06/11/21 1500m 5:25.8 1:48.6 View workout
06/11/21 8x50m/1:00r 1:11.5 1:29.3 View workout
06/11/21 6000m 21:55.8 1:49.6 View workout
06/11/21 10:00 2,447m 2:02.5 View workout
06/10/21 v20:00/2:00r...50 48,940m 1:55.2 View workout
06/09/21 v15:00/2:00r...24 47,690m 1:54.4 View workout