desafio 7
5' warm up
3k @20
7'@20/6'@22/5'@24/4'@26/3'@28/2'@30/1'@32
1:57.3/1:54…

watching 24 Hours of Le Mans 2019 official movie

1km warm up
4x3km @20 2:30 rest
(1:57.1/1:57.1/1:57.0/1:57.0)
+1km resting

desafio 3
2500m
12x500m @ 26/28 1:30rest
(1:49.2/1:49.0/1:49.0/1:49.1/1:48.2/1:48.9/1:48.3/1:48.2/1:48.1/1:47.9/1:47.8/1:47.…

desafio 2
5' warm up
10'-9'-8'-7'-6'-5'-4'-3'-2'-1'-- @20 (1' off) (…

desafio1
5'/1' + 5k/3' + 4k/3' + 3k/3' + 2k/2' + 1k/3'
(2:02.2_1:58.8_1:57.9_1:56.9_1:55.8_1:5…

3x5km @20 3min rest
(1:58.0/1:57.9/1:57.8)
+1km resting

1km warm up
4x3km @20 2:30 rest
(1:56.9/1:56.8/1:56.8/1:56.5)
+1km resting

1km warm up
6x2km @20 (middle k @22) 2min rest
(1:55.7/1:55.7/1:55.8/1:55.9/1:55.9/1:55.5)
+2km resting

1km warm up
3x4km @20 3min rest
(1:58.0/1:57.5/1:57.3)
+1km resting

1km warm up
6x2km @20 2min rest
(1:56.9/1:57.0/1:56.9/1:56.8/1:56.8/1:56.3)
+1km resting

2x6km 3:30rest
(1:57.9/1:57.9)
+1km resting

4x3km 2:30rest
(1:57.5/1:57.7/1:57.6/1:57.4)
+1km while resting