moy 2:03.8 spm21
intervals: first 5k at 1:59.7 spm 21, bla bla
...last 5k at 1:59.9 at 1:59.9 spm 22, well done

warmup spm19

rpm 76-78, at 1:59.1/1000m sur les 15 premiers km,
rpm (?) 76-78, at 1:57.8/1000m

bad balance, spm 27

at 1:49.5+2:50.0+2:16.0+1:45.7+1:41.7 /200m
spm23 [bad in the middle]

at 1:42.7+1:48.7+2:50.7+1:48.5+1:44.5 /200m
spm25 [bad in the middle]

2:13.2 spm21 warmup

launched for 24, stop at 12, happy landing ;-) [100k at 7h38], tot @2:21.5 spm20
804F-F332-AF05-ED1C

spm17

spm18+20+22+20+18 >spm moy19

same spm&speed as WR, at 2:07.6spm17
wet! ...too hot

6323+1007+10000+3767m intervals

from day's intervals

from day's intervals

5x2k= hard+cool+hard+cool+hard =[2:00.0at23+2:15.3at22+1:56.6at26+2:14.4at22+1:56.2at25]

race attempt

warmup

workout 5 of 5, spm 19
to totalize 1 semi = 21097m
with intervals in 1h40:15.4
and 11 Mio meter Club reached !

workout 4 of 5, spm 20

workout 3 of 5, spm 20

workout 2 of 5, spm 19

workout 1 of 5, spm 19