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Mike Gatlin

Log

Date Workout Score Ave Comments Action
01/30/26 10000m 20:05.4 2:00.5 View workout
01/30/26 4x4000m/2:00r 1:05:17.4 2:02.4

ROWPW5S3
Interval Distance
2 to 4x 4000m/rest 2:00
rate 20 or "open"

2k PB pace + 18-22 seconds; or ~75-80…

 View workout
01/29/26 10000m 19:57.2 1:59.7 View workout
01/29/26 5x8:00/2:00r 21,590m 1:51.1

BIKEPW5S2AM
Double Threshold AM
5x 8:00/rest 2:00
race RPMs

20k target pace + 4 seconds to start. Aim for consisten…

 View workout
01/29/26 10000m 19:43.4 1:58.3 View workout
01/28/26 1:09:53 20,000m

ERGSW5S2
Distance
8k to 20k continuous (1k row/1k ski/2k bike)

2k/4k PB pace + 16-20 seconds; or ~80-85% MHR

 View workout
01/27/26 30000m 57:45.4 1:55.5 View workout
01/27/26 5000m 20:51.4 2:05.1 View workout
01/26/26 50000m 1:37:07.9 1:56.5 View workout
01/25/26 v1000m/1:01r...10 10,000m 2:04.1

Bike Fit - alternating x10 StrengthErg

 View workout
01/25/26 2x21:00/3:00r 21,224m 1:58.7

BIKEPW5S1
Aerobic Intervals
2x 21:00/rest 3:00

4k PB pace + 22-26 seconds, or 65-75% MHR (RPE 4-5)

 View workout
01/25/26 10000m 40:29.6 2:01.4

ROWPW5S1
Single Distance
8k to 15k
rate 22 or "open"

2k PB pace + 16-20 seconds; or ~80-85% MHR

 View workout
01/24/26 5x5:00/1:00r 12,363m 2:01.3

Medium - 5 x 5 min / 1 min easy
Ride five 5 minute pieces at good effort. Pedal for two minutes easily between the pieces.

 View workout
01/24/26 v500m/0:22r...12 8,000m 1:57.4

ERGSW4S5
Stamina
"Super Sprint" (500m/500m/1k)

Complete rounds of "Super Sprint"; Target 2k/4k PB pa…

 View workout
01/24/26 30000m 58:12.1 1:56.4

BIKESW4S1
Single Distance
16k to 30k

4k PB pace +16-20 seconds, or 75-80% MHR

 View workout
01/23/26 v1000m/0:24r...15 20,000m 2:01.9

ERGSW4S2
Distance
8k to 20k continuous (1k row/1k ski/2k bike)

2k/4k PB pace + 18-22 seconds; or ~75-80% MHR

 View workout
01/22/26 6x6:00/3:00r 19,583m 1:50.2

BIKEPW4S5 AM
Double Threshold AM
6x 6:00/rest 3:00
race RPMs

20k target pace + 4 seconds to start. Aim for consiste…

 View workout
01/22/26 10000m 19:53.8 1:59.3 View workout
01/21/26 4x1000m/1:00r 17:27.5 2:10.9

4 x 1000m / 1 min easy
Ski four 1000 meter pieces. Ski for one minute at light pressure between each 1000.

 View workout
01/21/26 30000m 57:51.2 1:55.7

BIKESW4S1
Single Distance
16k to 30k

4k PB pace +16-20 seconds, or 75-80% MHR

 View workout
01/20/26 5x8:00/3:00r 20,995m 1:54.3

BIKEPW4S2 AM
Double Threshold AM
5x 8:00/rest 3:00
race RPMs

20k target pace + 5 seconds to start. Aim for consiste…

 View workout
01/20/26 5000m 20:39.9 2:03.9

ROWPW4S1
Single Distance
8k to 15k
rate 18 or "open"

2k PB pace + 20-24 seconds; or ~70-75% MHR

 View workout
01/19/26 v1000m/0:18r...10 7,500m 2:03.1

ERGSFIT
Rounds

1000m BikeErg
500m SkiErg

 View workout
01/19/26 5x3:00/2:00r 3,998m 1:52.5

WOD - 5 x 3 min / 2 min easy - C2 Row WOD

 View workout
01/19/26 2x20:00/3:00r 20,485m 1:57.1

BIKEPW4S1
Aerobic Intervals
2x 20:00/rest 3:00

4k PB pace + 22-26 seconds, or 65-75% MHR (RPE 4-5)

 View workout