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Log

Date Workout Score Ave Comments Action
08/23/23 8000m 33:19.8 2:04.9

W4S3 - 8000m
Stick close to 2km plus 20-21s/500m
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08/23/23 55:12.0 18,700m 2:57.1

ZWIFT - Hillreps in Innsbruck

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08/22/23 v2000m/2:30r...4 6,000m 1:55.7

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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08/21/23 3x12:00/2:00r 8,806m 2:02.6

W4S1 - 12mins x 3/2:00r
Start 2km plus 20. Increase pace 2s/500m for R20/R22
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08/20/23 1:40:00.0 37,400m 2:40.4

ZWIFT - Strength training in Scotland

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08/20/23 1:10:00.0 35,000m 2:00.0

ZWIFT - Split 2/3 in Watopia

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08/18/23 v30:00/2:00r...3 8,553m 1:59.2

W3S4 - 30min/2min/2min 22 then free rate
R22@2km plus 16-17. 2 mins at around 2km pace
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08/18/23 1:00:00.0 27,200m 2:12.3

ZWIFT - The McCarthy Special in Makuri Islands

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08/17/23 v6000m/3:00r...3 12,000m 1:59.9

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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08/16/23 v750m/3:00r...12 6,000m 1:43.7

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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08/15/23 21:26.0 11,400m 1:52.8

ZWIFT - Ramp Test in Watopia

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08/14/23 3x15:00/2:30r 11,065m 2:02.0

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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08/13/23 1:18:00.0 42,100m 1:51.1

ZWIFT - Threshold Dev on Figure 8

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08/12/23 1:21:00.0 44,200m 1:49.9

ZWIFT - High Intensity Recovery in London

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08/10/23 16x1:00/1:00r 4,535m 1:45.8

W2S4 - 1min x 8 R22 and 1min x 8 R24/1:00r
Start at R22 pace from week 1. Increase pace for the R24s.
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08/10/23 1:00:00.0 36,800m 1:37.8

ZWIFT - 60min Riders in Watopia

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08/09/23 30:00 7,499m 2:00.0

W2S3 - 30mins at R20
Stick close 2km plus 17-19s/500m
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08/08/23 v2000m/2:00r...4 6,000m 1:57.8

W2S2 - 2000/1000/2000/1000 2:00r
Start R20 at 2km plus 15s/500m. Increase pace around 4s/500m for the 22 and a further 2s for the R24…

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08/07/23 4x10:00/1:30r 9,862m 2:01.6

W2S1 - 10mins/1:30r x 4 R18/20/18/20
Start at 2km plus 20s/500m. Increase pace around 2-3 s/500m for R20.
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08/06/23 54848m 1:45:17.9 1:55.1

100k TT
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08/04/23 20x1:00/1:00r 5,535m 1:48.4

W1S4 - 1min/1:00r x 10 R20 and 1min/1:00r x 10 R22
Start at 2k plus 6. Increase pace if possible throughout and a few extra splits fo…

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08/04/23 v10:00/2:00r...6 22,880m 1:44.8

#FMBPW270S4
10 min/8 min/6 min/4 min/2 min/10m

Start at 4km plus 10 and improve 2s each rep, or more. Return to start for 10 m…

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08/03/23 10x500m/2:00r 7:28.4 1:29.6

#FMBPW270S3
500m x 10 (rest 2m)

Overall target is 4km minus 6
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08/02/23 30:00 7,378m 2:01.9

W1S3 - 30mins - R20
Stick close to 2km +17-18/500m
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08/02/23 20000m 40:49.0 2:02.4

#FMBPW270S2
20km

4km plus 25
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