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Log

Date Workout Score Ave Comments Action
07/07/24 5:00 1,192m 2:05.8

Warmup Row 5mins easy
5mins easy
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07/05/24 4x2000m/2:30r 31:32.0 1:58.2

W5S5 - 2km x 4 R20/22/20/24
R20s at 2km plus 18. Increase pace 2-3s/500m for the R22 and a further 2-3s on the R24.
Increment for…

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07/04/24 2x6000m/3:00r 50:00.4 2:05.0

W5S2 - 6000m x 2 3:00r
2km pace plus 21s/500m. Stick.
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07/03/24 v4000m/2:00r...4 10,000m 2:02.0

W5S1 - 4km/3km/2km/1km 2:00r R18/20/22/24
Start at 2km plus 20. Increase 2s/4s/6s on the previous completed interval pace.

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07/02/24 40:00 9,599m 2:05.0

W5S4 - 40mins R20
2km plus 19. Stick.
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07/01/24 6000m 22:52.7 1:54.3

6000m
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07/01/24 5:00 1,209m 2:04.0

Warmup Row 5mins easy
5mins easy
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06/29/24 v30:00/2:00r...3 8,399m 2:01.4

W3S4 - 30min/2min/2min R22 then free rate
R22@2km plus 16-17. 2 mins at around 2km pace
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06/28/24 12x250m/1:00r 10:13.9 1:42.3

Sam Loch - 10 week progression - week 1
12 x 250m 1:00r
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06/27/24 3x4000m/2:00r 49:32.6 2:03.8

W4S5 - 4000m R20 x 3reps 2:00r
Stick close to 2km plus 18s/500m for all reps.
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…		 View workout
06/26/24 8000m 33:36.1 2:06.0

W4S3 - 8000m
Stick close to 2km plus 20-21s/500m
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06/25/24 v2000m/2:30r...4 6,000m 1:55.8

W4S2 - 2000/1000/2000/1000 2:00r
Start R20 at 2km plus 15s/500m. Increase pace around 2s/500m for the R22 and reference R24 pace from…

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06/25/24 11:14 5,935m 1:53.7

60mins TT
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06/24/24 3x12:00/2:00r 8,781m 2:02.9

W4S1 - 12mins x 3/2:00r
Start 2km plus 20. Increase pace 2s/500m for R20/R22
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06/23/24 4x3000m/2:00r 50:00.7 2:05.0

W3S5 - 3000m x 4 R20
Stick close to 2km plus 17-18s/500m for all reps.
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06/22/24 v30:00/2:00r...3 8,365m 2:01.9

W3S4 - 30min/2min/2min R22 then free rate
R22@2km plus 16-17. 2 mins at around 2km pace
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06/21/24 v6000m/3:00r...3 12,000m 2:00.1

W3S3 - 6km/4km/2km 3min/2min R20 R22 R24
Start R20 at 2km plus 17-18. Increase pace 2.5s for R22 and a further 4s/500m R24

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06/20/24 v750m/3:00r...10 5,102m 1:46.9

W3S2 - 750m/500m/250m x 4sets 3:00/2:00/1:00r
Start 2km plus 2-3s for the 750's. Increase pace for 500m and 250m
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06/20/24 5:00 1,214m 2:03.5

Warmup Row 5mins easy
5mins easy
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06/19/24 3x15:00/2:30r 11,067m 2:01.9

W3S1 - 15min x 3/2:30r R18/20/22
Use targets from week 1 (which should be very similar to Starting at 2km plus 20. Increase pace 2s/5…

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06/18/24 1:32 341m 2:15.4 View workout
06/17/24 2x4000m/2:30r 32:24.0 2:01.5

W2S5 - 4000m x 3/2:30r
Stick close to pace from the 4 x 3000m in week 1.
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06/14/24 7973m 32:00.6 2:00.4

HM
21097m
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06/13/24 12x250m/1:00r 10:22.3 1:43.7

Sam Loch - 10 week progression - week 1
12 x 250m 1:00r
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06/13/24 v4:00/1:00r...4 2,465m 2:01.7

2k WU
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