500m warm up. then 11x300m in 1:34/500m tempo. Best feeling on max drag 47 s/m. Rest 4-9 minutes.

3x4km. took it easy today. I am tired since yesterday.

9 x 5km. Last intervall 18:15,2. (1:49,5/500m) max drag 43 s/m. shorter more explosive strokes. including rest it was over 4 hours.

nice and easy today.

first 500m slow then 5 x 400m in 1:40/500m tempo.

Very good race. 45 s/m. ave watt 351. 421 watt in the end.

678 ave watt. 56 s/m. Problem with balance in the end.

10 x 400m. tried to hold 1:34/500m. different resistance between 8 to 10,5. 8 felt best today.

10 x 5km. very hard last intervall. 18:18,6.

10 x 1,6km. Last intervall 1:42,7/500m.

Warm up. 600m and 4x300m.

1km first then 10 x 3km. It was hard today. Took over 3 hours including rest.

10 x 2km intervalls

PB with 5 seconds. resistance 9. Good finish. 509 watt last stroke. 44 s/m.

Too hard start. Over 650 watt. in the end 360 watt.

It was hard.

little shorter strokes