Warm up cool down

3x15 min staircase splits 2.16.6

Endurance piece avg 120 w SR21

20 min test rate cap 24
2.09.7 split
fastest ever!

30 min warm up 5 min cool down

30 min warm up
5x peak power test, 3 min paddle, max 399 watt

45 min endurance avg 117 watt SR 21 split 2.24

8x500 meter

8x500 m no rate cap 2.07.3-2.05.8-2.06.0-2.03.7-2.02.9-2.02.0-2.00.2-2.01.5

Warm up-cooldown

5x1500 m @20 min TP
2.14-2.14-2.13-2.13-2.11

Repeat of November 8, a little more consistent now. 2.20.1, 2.20.3 and 2.21.1

2x20 min castle 4x5 min @18-20-18-20 cat V

3x16 min pyramids 2-2-1-2-2-2-1-2-2@ 20/22/24 cat V
Not very consistent splits 2.15, 2.21, 2.25

2x25 min Cat 6

First winter workout 4x11 min 3-2-1-2-3 @20/22/24

2x5000 meter Cat 6

2x20 minutes
Pp 336

2x5000 m fall challenge

2x5000 m fall challenge