3k warmup
42k goal 2h52 or 2h48 to be below @2:00
Abort at km17, no ground

warmup, spm23, 5C58-63B1-89E4-74Fx

no warmup, intervals, 21x1k+97m:
2xcool
19x(300m@recovery+700m@1:55)spm24 with flying wings
-1,8kg !

no warmup, no pgm, 2:16.0 for 20k, 1:58 for the rest
-1,0kg

no warmup, no pgm, continu 2:16 & spm20 like in WR
-0.9kg !

no warmup, no pgm, start super cool
....and then speed with DragFact = 150 !
split-time: 1h00:00 = 14800m
-1,3kg!

4000m warmup=18:07.3=20a5-5b2d-43ca-a00x
15112m=1h:00:00 @1:59.1spm20=9d4c-7df8-8665-63fx
1985m cooldown=8:49.3=47ca-0070-4b3c-d7…

no warmup, intervals+freetime
22x(500m with 5strokes@1:35:00+free recovery) +
10km97@free

no warmup, intervals, 10x2k+1097m
10x(1k@2:15+500m@1:50+500m@recover) =
8:(44.9+58.3+45.2+41.5+40.5+
44.3+42.8+43.3+47.3+41.7…

no warmup, continuous&sprint, 7x3k+97m
6x(3k@2:15) spm20 =
13:29.7+13:29.3+13:30.1+13:29.9+13:28.5+13:30.4+
View workout

no warmup, intervals, 7x3k+97m
6x(3x(500m@1:55+500m@2:10)) spm22 =
12:12.0+12:11.7+12:09.0+12:08.9+12:09.5+12:10.7+

no warmup, intervals, 7x3k+97m
4x(3x(500m@2:00+500m@2:15)) spm21 =
12:41.6+12:44.2+12:43.1+12:44.0 +
2x(3x(500m@1:55+500m…

no warmup, intervals, 7x3k+97m
5x(3x(500m@2:05+500m@2:15)) spm20 =
12:56.3+12:52.2+12:57.0+12:58.7+13:01.4 +
1x3k@2:05 =…

no warmup, super regular, 7x3k+97m
6x @2:15 spm20moy = 13:29.1+13:29.5+13:29.2+ 13:29.5spm15+
13:30.0spm23+
13:28.0spm18+
…

no warmup, super regular, 7x3k+97m
6x @2:10 spm18 = 12:59.5+12:59.9+12:59.1+12:58.8+12:59.8+12:59.8
1x @2:00 spm23 =
11:59.4<…

no warm up, regular, 7x3k+97m=
@2:05spm21: 12:27.0+12:26.6+12:27.5+12:27.9+
@2:00spm22: 11:57.6+11:58.2+11:48.5+22.1

At home, pyramidale inversé, after meal ;-(
5k@2:4.9
10k@2:3.2

cool down

first AT HOME ! due to coronavirus
after meal, no warm up
attempt below 40'

cool down, first 2k with Flo