20min ordinary - better paced today but still quite a way to go before being at original effort

20min ordinary for the first time in a very while - couldn't find a proper pace

CTC Jan 23
app.erg.zone

20min slow
app.erg.zone

20min slow - focus on never over 20 s/m

20min slow - again a lot of focus on s/m

20min slow - much focus on s/m and depth - four times a bit over HRmax

20min slow - just six very small peaks over 75%

20min slow - just three very small peaks over 75%

20min slow on a hotel machine - not much thought about DF but seems it was as low as 100

20min slow

20min slow

3rd go at CTC - another 9sec improvement :)

20min slow - six small peaks over 75% HRmax

20min slow - not even once over 75% HRmax but at the end had to reduce pace not to go over

2nd go at CTC - 13sec improvement :)

1st go at January CTC - just getting started with the new year :)

7th go at December CTC - 1.5sec away from PB, so I might have reached my limit regarding DF (148)

5 x 1,000m warmup before CTC December 2022

Just to get warm again after working in the garden :)