Df 114
2:11.6 avg. 23
6:00 1407m 2:07.9 22
12:00 1374m 2:11.0 22
18:00 1354m 2:12.9 23
24:00 1346m 2:13.7 22
30:0…

2x12 minutes r6 m
12 min 2768m 2:10.0 26
12 min 2687m 2:13.9 26
r 2326m

2:13.5 24
5:06.6 1200m 2:07.7 24
5:22.8 2400m 2:14.5 25
5:26.9 3600m 2:16.2 24
5:24.9 4800m 2:15.3 25
5:21.7 6000m 2:…

10:00.0 2270m 2:12.1 25
2:00.0 468m 2:08.2 26
4:00.0 458m 2:11.0 26
6:00.0 450m 2:13.3 24
8:00.0 444m 2:15.1 26
10…

Overall: 6:38.8 1609m 2:03.9 26
1:33.6 400m 1:57.0 29
1:39.5 800m 2:04.3 25
1:41.7 1200m 2:07.1 25
1:41.8 1600m 2:07.2 2…

2:24.2 /500 overall 23
9:08.5 2000 2:17.1 24
9:37.5 4000 2:24.3 23
9:44.5 6000 2:26.1 23
9:48.8 8000 2:27.2 23
9:45.9…

2:16.3 pace 22
4 min 924m 2:09.8 23
8 min 873m 2:17.4 22
12 min 877m 2:16.8 22
16 min 869m 2:18.0 22
20 min 859m 2:19…

2:05.3 /500m 29
46.4 200m 1:56.0 32
49.3 400m 2:03.2 29
51.3 600m 2:08.2 29
52.4 800m 2:11.0 27
51.3 1000m 2:08.2 2…

1:44.5 - 287m 35

3x1000mR1 min
Overall. 13:50.8 3000m. 2:18.4. 27
4:33.6 1000m 2:16.8 28
176m
4:43.4 1000m. 2:21.7 27
174m
4:33…

1:57.8. 31
111 drag factor
41.4 200m. 1:43.5 35
44.0 400. 1:50.0 34
49.6. 600 2:04.0. Legs are jello
50.3. 800.…

4x4minr3min
16min 3675m 2:10.6 /500m 27
4min 975m 2:03.0 29
4min 913m 2:11.4 27
4min 887m 2:15.2 27
4min 901m…

2:17.6 26 overall
5:05.0 1200 2:07.0 28
5:30.6 2400 2:17.7 26
5:38.8 3600 2:21.1 26
5:42.0 4800 2:22.5 26
5:34.9…

2:07.3 pace 28
1:55.3 31
2:10.7 28
2:13.3 27
2:10.2 27

Warm-up for 5000m

4:18.5 2:09.2 29
4:33.7 2:16.8 28
4:39.1 2:19.5 27
4:40.1 2:20.0 27
4:30.5 2:15.2 27

6812m. 2:12.3. Steady slightly slower pace. 25

2:13.9 27
2:12.9 26
2:13.6 26
2:11.1 26
2:11.6 26
2:10.5 26
…

3x8min/3:00R

24min. 5712m. 2:06.0. 26
8 1966m. 2:02. 26
8 1890m. 2:06.9 26
8 1857m 2:09.2. 26

1:46.7. 287m 35s/m

1:46.7. 2871m