Mike Gratton

Log

Date Workout Score Ave Comments Action
09/25/24 v3500m/2:00r...4 8,000m 2:01.2

#FMPW427S3
4k/3k/2k/1k - R18/20/22/24 (rest 2m 30s)

Start at 2km plus 20. Increase pace2s/3s/5s respectively on previous comp…

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09/18/24 v8:00/2:57r...4 5,083m 1:58.0

Training V2
app.erg.zone

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09/14/24 4x2000m/2:30r 32:15.7 2:00.9

4 * 2K R20
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09/10/24 v10:00/3:01r...3 5,963m 2:00.7

Training
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09/05/24 v1000m/4:24r...6 4,000m 1:56.5

Thursday - 1000-200-1000 - Mike G Bespoke
app.erg.zone/w/WIlwXiDFQJ2sW-H-myRF…

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08/28/24 2x2000m/2:30r 16:10.0 2:01.2

4 * 2K R20
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08/28/24 87m 0:21.4 2:02.9

4 * 2K R20
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08/25/24 v1000m/4:09r...5 5,000m 1:57.8

Monday - 1000m x 5 - Mike G Bespoke
app.erg.zone/w/MruuGuk8RYOWx2mwbcohQQ

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08/23/24 v1:00/0:30r...4 854m 1:45.3

Warm Up - 1m/30s/1m/30s - Mike G Bespoke
app.erg.zone/w/9_0c_v7aTl2-Fjk8i8-cV…

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08/19/24 5000m 20:06.6 2:00.6

5k
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08/16/24 v1000m/2:30r...5 5,000m 1:58.3

Monday - 1000m x 5 - Mike G Bespoke
app.erg.zone/w/MruuGuk8RYOWx2mwbcohQQ

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08/15/24 v1:00/0:30r...4 836m 1:47.6

Warm Up - 1m/30s/1m/30s - Mike G Bespoke
app.erg.zone/w/9_0c_v7aTl2-Fjk8i8-cV…

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08/13/24 v6:00/2:30r...7 7,504m 1:59.9

Tuesday - 6/4/2 - Mike G Bespoke
app.erg.zone/w/oM-bK0QBRraNV2XDglHkgQ

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08/08/24 v400m/0:40r...5 1,400m 1:57.0

Thursday Warm up - 400/300/200/100/400 - Mike G Bespoke
app.erg.zone/w/CRmLJM…

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08/07/24 v2250m/2:30r...4 6,000m 2:00.7

Tuesday - Mike G Bespoke
app.erg.zone/w/q8lfBJ-_TSyknBPeqDjATg

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08/02/24 16x1:00/1:00r 4,331m 1:50.8

#FMPW416S4 - FM Rowing Plan
app.erg.zone/w/2HI4gV9dTqyaygv6V4BBZQ

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08/01/24 v400m/0:40r...4 1,100m 1:52.2

Thursday Warm up - 400/200/100/400 - Mike G Bespoke
app.erg.zone/w/H006Y0LjQT…

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07/30/24 v600m/2:45r...8 4,800m 1:59.3

Tuesday - 600m x 8 R20 - Mike G Bespoke
app.erg.zone/w/JdFwiwgrQVeY_ZH2wykZiA…

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07/25/24 4x300m/0:30r 4:39.9 1:56.6

Warm up - 300m x 4 - Mike G Bespoke
app.erg.zone/w/k0jRqkl7QgiigPwnAm5SYQ

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07/23/24 v1500m/2:46r...4 6,000m 1:57.8

Tuesday - 1500m x 5 - Mike G Bespoke
app.erg.zone/w/HuKBvnMQQiaC-LMFY6yXkA

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07/18/24 4x300m/0:30r 4:40.8 1:57.0

Warm up - 300m x 4 - Mike G Bespoke
app.erg.zone/w/k0jRqkl7QgiigPwnAm5SYQ

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07/16/24 v2:00/2:16r...12 3,916m 1:54.9

Tuesday - Circuit - Mike G Bespoke
app.erg.zone/w/_GOk0SKHS66sPYGFn4-E5Q<…

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07/11/24 v1:00/0:20r...5 941m 1:46.2

Warm up 2 - 1m/50s/40s/30s/20s - Mike G Bespoke
app.erg.zone/w/050PtqSnSQSM0m…

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07/09/24 v10:00/3:02r...5 12,384m 1:56.7

Tuesday - 10/8/6/4/2 - Bike Row - Mike G Bespoke
app.erg.zone/w/h0kXwudFTZqbP…

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07/06/24 v10:00/2:30r...5 7,701m 1:56.8

Row WOW - 6.7.24 - Free FM WOW
app.erg.zone/w/x02THjeJS7WgHoA7SlqM1Q

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