4x10' with 4' rest
1- 2:06.1
2- 2:05.9
3- 2:05.8
4- 2:05.7

4x2k with 7'
4th

2:05.7 at 27
2:05.8 at 27
2:06.0 at 26
2:00.0 at 26

4x2k with 7'
3rd piece

2:05.7 at 25
2:04.6 at 27
2:04.9 at 29
2:00.1 at 30

4x2k with 7'
2nd piece

2:07.4 at 26
2:06.3 at 27
2:04.7 at 26
2:01.9 at 26

4x2k with 7' rest

2:08.2 at 24
2:05.5 at 27
2:06.5 at 28
2:00.8 at 29

1345m... 6:01
3531m... 15:01.4
446m... 1:51.3

1' on, 1' off with team at 30

1:54.5
1:51.9
1:51.1
1:49.4
1:48.6

2:13.9 at 20
with the team

4x10min
2:05.9 @ 23 ... 2382
2:05.8 @ 23 ... 2384
2:07.8 @ 23 ... 2347
2:07.7 @ 23 ... 2348

2:08.8 @ 22
2:07.2 @ 22
2:07.5 @ 23
2:08.8 @ 23
2:05.4 @ 25

4 x 10 minutes with 4' rest
2:07.1 @ 23
2:06.1 @ 23
2:06.0 @ 23
2:05.5 @ 24

Avg 1:58.6 @ 23

2:00.0 @ 24
2:00.1 @ 22
2:00.0 @ 23
2:00.1 @ 23
1:58.2 @ 24
1:57.8 @ 25
1:58.0 @ 24
1:…

@ 23

@ 22. Warmup

2x 20 min with 2 min rest

1st piece .... 2:10 @ 19
2nd piece ..... 2:08.3 @ 21

with Baum
2:14 @ 21
2:10.4 @ 21
2:05.7 @ 22
2:05.7 @ 21
2:02.9 @ 22

2:11.3 @ 20
2:08.0 @ 22
2:18.5 @ 20
2:12.5 @ 19
2:08.5 @ 22

3x10' with 4' rest

3x3000m with 4' rest

2:09.9 @ 22
2:09.0 @ 22
2:08.3 @ 21

with 886 meters during rest

3 x 750m with 1' rest
Average ... 1:59.4 at 26

2:00.5 -- 3:00.8 @ 27
1:59.4 -- 2:59.2 @ 26
1:58.2 -- 2:57.4 @ 27<…

Cool down

After November project ... tired. @ 21