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Colin Quirke

Log

Date Workout Score Ave Comments Action
01/21/25 14x2:00/r 4,282m 3:16.1

ATFWS - 8 - Power Pyramid
Very tough warm up - work out ok but toughens in the last few segments

 View workout
01/21/25 4x2:30/0:30r 2,419m 2:04.0 View workout
01/20/25 1:09 165m 3:31.5 View workout
01/20/25 v1:40/r...17 4,119m 2:08.6

ATFWS - 4 - Short and Spicy -- rrepeat
It is short - basically 2 8 minute efforts with 2 mins rest between. The warmup is short too -…

 View workout
01/20/25 5x0:30/0:30r 592m 2:06.6 View workout
01/16/25 2:27 269m 4:34.1 View workout
01/16/25 v3:00/0:01r...15 7,008m 2:08.4

ATFWS - 5 - Very tough from 3rd interval

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01/16/25 3x3:00/2:00r 2,004m 2:14.7 View workout
01/15/25 1:13 130m 4:41.5 View workout
01/15/25 v1:40/r...16 3,802m 2:06.2

ATFWS - 4 - Short and Spicy
It is short - basically 2 8 minute efforts with 2 mins rest between. The warmup is short too - skip strai…

 View workout
01/15/25 0:11 37m 2:34.0 View workout
01/15/25 5x0:30/0:30r 559m 2:14.1 View workout
01/14/25 1:58 241m 4:05.4 View workout
01/14/25 3x7:00/1:00r 4,942m 2:07.4

ATFWS - 2 - Power Play
Short challenging workout
Hits the high end and keeps you there

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01/14/25 5:00 1,118m 2:14.1 View workout
01/13/25 2:22 254m 4:39.9 View workout
01/13/25 5x5:00/2:00r 5,865m 2:07.8

ATFWS - 1 - Pilot
Good challenging well coached workout
Each interval gets tougher, Max-heartrate in the last one, but achievable…

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01/13/25 10:11 1,994m 2:33.2 View workout
12/17/24 2x2000m/4:00r 17:55.5 2:14.4 View workout
12/16/24 8x2:00/1:00r 3,735m 2:08.5 View workout
12/06/24 13:42 3,022m 2:16.0 View workout
12/05/24 15:00 3,338m 2:14.8 View workout
12/03/24 2000m 8:48.5 2:12.1 View workout
12/02/24 15:00 3,019m 2:29.1 View workout
09/09/24 2x20:00/1:30r 8,054m 2:28.9 View workout