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

9x5 Endurance piramide 90-100-110 watt fall challenge

2x5000m endurance

10 min warm up/ cool down PP 348
20 min TP 4443 m @ 2.15.0

Fall challenge erg session
2x5000 meter
24.19.4
24.27.8

2x5000 meter fall challenge
24.35.8
24.27.8

Endurance 9x5 min 90-100-110 watt

First set of wires, whitecaps on way back, double with julia

4x staircase 4-3-2-1 minute with susan
20-26
22-28
20-26
22-28

Endurance

Piramides with MJ 3-2-1-2-1
20-22-24 2.19.5 2364 meter
24-26-28 2.13.2 2477 meter
22-24-26 2.17.9 2393 meter

Warmup

8-4-2-1-1 minutes
20-22-24-26-28 x2
20-24-26-28-30 x1

3000. 13.35 split 2.15.8
2500
2000. 8.54.9 split 2.13.7

Warmup

Rerow jan 15
2.24.6 2281 m
2.21.9. 2325 m
2.17.8 2394 m