Mike Gratton

Log

Date Workout Score Ave Comments Action
12/22/23 4x2000m/2:00r 31:47.0 1:59.1

2k * 4
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12/21/23 v500m/0:30r...5 1,500m 1:54.7

500/4/3/2/1 warm up - Mike G Bespoke
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12/19/23 v1000m/3:23r...4 4,000m 1:59.1

Tuesday 19th - 1km x 4 20/22/24/20 - Mike G Bespoke
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12/14/23 v300m/0:30r...4 900m 1:55.9

Warm up - 300/200/100/300m - Mike G Bespoke
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12/12/23 8x1000m/2:00r 32:01.1 2:00.0

Tuesday - 1000m x 8 - Mike G Bespoke
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12/07/23 4x300m/0:30r 4:42.6 1:57.7

300m x 4 warm up 20-24 - Mike G Bespoke
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12/05/23 v1500m/3:52r...5 5,500m 1:59.4

1500m - circuit home - Mike G Bespoke
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11/28/23 v1250m/5:10r...6 5,000m 1:57.1

Tuesday - 1250/1000/750/500/250/1250 - Mike G Bespoke
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11/24/23 30:00 7,445m 2:00.8

30 mins
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11/23/23 v500m/0:30r...5 1,500m 1:56.0

500/4/3/2/1 warm up - Mike G Bespoke
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11/21/23 v750m/1:07r...8 9,000m 1:53.0

Tuesday - 750m/1500m x 8 - Body weight - Mike G Bespoke
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11/18/23 8x500m/2:00r 13:47.7 1:43.4

Row WOW - 21.10.23 - Free FM WOW
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11/16/23 4x300m/0:30r 4:35.7 1:54.8

300m x 4 (rest 30s) warm up 20-24-28 - Mike G Bespoke
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11/14/23 8x1000m/2:00r 32:10.2 2:00.6

Tuesday - 1000m x 8 - Mike G Bespoke
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11/09/23 v400m/0:30r...4 1,000m 1:52.3

400/3/2/1 warm up - Mike G Bespoke
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11/07/23 v12:00/2:55r...4 10,895m 1:56.5

Tuesday 7th - Bike Row 12m/9m/6m/3m - Mike G Bespoke
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11/03/23 5000m 20:05.3 2:00.5

5k
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11/02/23 v600m/0:15r...3 1,200m 1:55.8

600/400/200- R20/24/28 - warm up - Mike G Bespoke
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10/31/23 v1000m/r...12 7,000m 1:59.2

Tuesday 31st -1750m (1000m/500m/250m) x 4 R18/22/26 - Mike G Bespoke
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10/27/23 4x2000m/2:00r 31:14.0 1:57.1

4 * 2k
2000m x 4 (rest 2m)

R20/22/24/26

Start at 2km plus 17. increase pace 2-3s per rate increase.

2K plus 15 m…

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10/26/23 4x300m/0:30r 4:37.2 1:55.5

300m x 4 (rest 30s) warm up 20-24 - Mike G Bespoke
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10/24/23 v1250m/1:32r...8 10,000m 1:59.2

Tuesday 24th -1250m x 8 R20/22/20/24/20/22/20/24 - Mike G Bespoke
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10/19/23 4x300m/0:30r 4:38.9 1:56.2

300m x 4 (rest 30s) warm up 20-24 - Mike G Bespoke
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10/18/23 v5:00/1:00r...8 7,621m 1:58.0

5/4/5/3/5/2/5/1
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10/17/23 v10:00/2:32r...5 10,967m 1:55.6

Tuesday - 10m/8m/6m/4m/2m - Row Bike - Mike G Bespoke
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