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  #21  
Unread 07-09-2017, 12:03 PM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 360
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8*500m @ 1:54/500m @ equal rest

9000m total
Around 42 minutes
2:20 average/500m

I needed a longer cool down today. The last 2 intervals really took it out of me.
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  #22  
Unread 07-11-2017, 12:38 PM
Aathar Aathar is offline
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6523m
30:57
2:22.3/500m
121.5 watts

I needed some more rest, so I shifted the shorter workout to today.
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  #23  
Unread 07-12-2017, 02:22 PM
Aathar Aathar is offline
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Posts: 360
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12500m
59:43
2:23.3
119 watts
708 calories
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  #24  
Unread 07-13-2017, 12:28 PM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 360
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6005m
29:03
2:25/500m
115 watts
337 calories
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  #25  
Unread 07-15-2017, 12:14 PM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 360
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12501m
59:26
2:22.6/500m
120.7 watts
710 calories
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  #26  
Unread 07-16-2017, 12:19 PM
Aathar Aathar is offline
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8*500m @ 1:51/500m

Total:
8528m
38:43
2:16.2/500m
138.5 watts
533 calories
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  #27  
Unread 07-19-2017, 12:40 PM
Aathar Aathar is offline
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Posts: 360
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12505m
58:51
2:21.1/500m
124.4 watts
720 calories

Nice and easy.
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  #28  
Unread 07-20-2017, 11:34 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 360
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7001m
33:00
2:21.4/500m
123.4 watts
400 calories

I'm slowly increasing distance on these short pieces. They started as recovery bits to prevent inactivity soreness, and now they are increasing so that eventually they can transition to longer intervals. That will give me the two interval days, 8*500m and 5*1500m, that would keep me in line with 80/20 easy/hard principles.
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  #29  
Unread 07-22-2017, 12:37 PM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 360
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12998m
1:00:04
2:18.6/500m
131.5 watts
756 calories

Last 500m was at around 2:00/500m.
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  #30  
Unread 07-23-2017, 12:07 PM
Aathar Aathar is offline
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Posts: 360
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8*500m @ 1:50/500m with equal rest

8505m total
37:25
2:11.9/500m
152.5 watts
545 calories
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