Kenny Muse

Log

Date Workout Score Ave Comments Action
11/28/22 7x3000m/1:30r 44:26.5 2:06.9

BikeErg - Session of the Week
Interval Distance
6 to 8x 3000m/rest 1:30
52-58% watts

4k PB pace +18-22 seconds; or…

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11/25/22 6x3000m/1:30r 38:22.5 2:07.9

BikeErg - Session of the Week
Interval Distance
6 to 8x 3000m/rest 1:30
52-58% watts

4k PB pace +18-22 seconds; or…

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11/23/22 8x0:30/0:30r 1,007m 1:59.1

30 sec on / 30 sec off
30s on 30s off 7-8/10
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11/22/22 5x2:00/2:00r 4,723m 2:07.0

2 on/ 2 off
2:00 bike, 2:00 rest
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11/21/22 7x3000m/1:30r 40:01.6 2:13.4

BikeErg - Session of the Week
Interval Distance
6 to 8x 3000m/rest 1:30
52-58% watts

4k PB pace +18-22 seconds; or…

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11/18/22 8x0:30/0:30r 1,012m 1:58.5

30 sec on / 30 sec off
30s on 30s off 7-8/10
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11/17/22 5x2:00/2:00r 4,686m 2:08.0

2 on/ 2 off
2:00 bike, 2:00 rest
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11/14/22 6x3000m/1:30r 38:24.6 2:08.0

BikeErg - Session of the Week
Interval Distance
6 to 8x 3000m/rest 1:30
52-58% watts

4k PB pace +18-22 seconds; or…

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11/07/22 20000m 41:00.7 2:03.0

20000
20000m, no rest
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11/03/22 2x10000m/2:00r 41:49.2 2:05.4

2 x 10000
2 x 10000, 2:00 rest
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11/01/22 7x3000m/1:30r 44:58.9 2:08.5

BikeErg - Session of the Week
Interval Distance
6 to 8x 3000m/rest 1:30
52-58% watts

4k PB pace +18-22 seconds; or…

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11/01/22 5:00 2,123m 2:21.3

5:00
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10/31/22 20000m 41:47.3 2:05.3

20000
20000m, no rest
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10/30/22 3x6000m/2:00r 38:02.7 2:06.8

BikeErg - Session of the Week
Interval Distance
3 or 4x 6000m/rest 2:00
55-60% watts

4k PB pace +16-20 seconds; or ~…

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10/28/22 6x3000m/1:30r 38:37.5 2:08.7

BikeErg - Session of the Week
Interval Distance
6 to 8x 3000m/rest 1:30
52-58% watts

4k PB pace +18-22 seconds; or…

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10/27/22 20000m 42:00.4 2:06.0

20000
20000m, no rest
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10/26/22 6x3000m/1:30r 38:34.8 2:08.6

BikeErg - Session of the Week
Interval Distance
6 to 8x 3000m/rest 1:30
52-58% watts

4k PB pace +18-22 seconds; or…

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10/24/22 20000m 42:10.5 2:06.5

20000
20000m, no rest
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10/21/22 9000m 38:17.1 2:07.6

Row WOW - 22.10.22
9000m Single distance

18/20/22/18/20/22

Splits set for 1500m. Start at 2km pace plus 20s/500m. Incre…

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10/19/22 v30:00/2:00r...3 8,219m 2:04.1

Row WOW - 15.10.22
30 mins/2m/2m (rest 2m)

R22 then free rate

R22@2km plus 16-17. 2 mins at around 2km pace

2K p…

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10/19/22 1000m 4:28.9 2:14.4

1000m warm up
1000m.
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10/17/22 8x750m/1:00r 23:46.5 1:58.8

12 x 750m(FM)
12 x 750m, R24 @ 1:54, 1:00 rest
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10/17/22 1000m 4:32.2 2:16.1

1000m warm up
1000m.
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10/14/22 v1000m/r...10 10,000m 2:05.3

2 x 5000m(RE)
Rate change every 1000m, 2;00 rest
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10/12/22 7x750m/1:00r 19:32.5 2:06.5

12 x 750m(FM)
12 x 750m, R24 @ 1:54, 1:00 rest
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