12x500m / 1:00r

2:25.1
2:11.7
2:08.4
2:06.2
2:12.7
2:10.4
2:12.1
2:07.2
2:13.1
2:14.0
2:13…

2x5000m/3:00r

23:09.2-2:17.9
22:50.7-2:17.0

3x4000m/5:00r
18:28.4-4000
18:13.6-
18:43.3

4x12/3:00r

2489-2:24.6
2641-2:16.3
2635-2:16.6
2638-2:16.4

5 x 2000m / 2:00r
9:04.8 - 2000
8:47.0 - 2000
8:53.5 - 2000
9:05.7 -2000
8:46.9 - 2000

Light rowing

7x1000m / 3:00r
R 3159
Total
52:39.5
10,159

40:00m

8:00-1679-2:22.9-24
16:00-1797-2:13.5-25
24:00-1636-2:26.6-23
32:00-1744-2:17.6-23
40:00-1787-2:14.3-25

4 x 6:00m / 2:00 r

1156-2:35.7
1316-2:16.7
1346-2:13.7
1414-2:07.2

6000m time trial

5:49.5 - 1200
5:23.5 - 2400
5:20.3-3600
5:17.4-4800
5:15.0-6000

6 x 750m / 2:00r

3:24.6 - 2:16.4
3:19.4 - 2:12.19
3:17.4 - 2:11.6
3:20.5 - 2:13.6
3:21.5 - 2:14.3
3:01.2 - 2:0…

5x500m/2:00r
2:30.9 - 500
2:15.6 - 500
2:14.8 - 500
2:10.9 - 500
2:06.5 - 500

3 x 2000 m / 1:00r

9:57.1 - - 2000
9:17.4 - 2000
9:02.0 - 2000

5x1000 m / 1:00r
4:58.1
4:26.5
4:27.9
4:29.8
4:32.4

5000m
Light
1000 2:42.9
1000 2:14.9
1000 2:07.5
1000 2:15.7
1000 2:21.5

9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point.

365
370
259
354
362
Rest 357
…

Warm-up

High Intensity Interval Pyramid starting at 500 meters
v500m...18
500 H / L
400 H / L
300 H / L
200 H / L
10…

Warmp-up

30:00 Time trial
Max effort

6:00.0/ 1374 / 2:11.0 / 24
12:00.0 / 1322 / 2:16.1 / 24
18:00.0 / 341 / 2:14.2 / 24
24…

Warm up

21,097m
Half marathon season

7. Olympics. 30 mins

6:00.0 / 1301 / 2:18.3 /22
12:00.0 / 1288 / 2:19.7 / 23
18:00.0 / 1288 / 2:19.7 / 23
24:00.0 / 13…

Warm up

warm down