WOD which was50-40-30-20-10 Cal.
Target 2:12 - 2:10 - 2:08 - 2:06 - 2:04
Doable

Just a WU for the WOD session

Thought 28K was not a problem, but it was hard in the end. Neighbours worried about my sounds.
Looks like should reduce workload. Not…

Optimng for a long session of 35K.
35 splits with increase of 1bewat per KM. managed 26 of 35 to target. But last 5K was pretty heavy…

32K at increased HR 128-159.
Did not manage to get it up enough above 152.
Target 2:03 or 28.000m.

Faster 30´Target 14.500m.

2 days rest, and intention to do 60`and maybe 28.500. Went Okish till H;M, after that had to drop the pace.It is what ...

Different again. 36K at low HR with Capped Max 134. Ok till 1 hour, after that problems with butt.

Different aproach. Set the Monitot at 999 Calories to burn. Turned out an even pace op 100 calries in 7 minutes. Steady sessions. Felt OK…

29K in Modest pace.

Problems with HR Belts continue, avoiding a accurate training. Anyway intention was another long one 35K en 35 splits from 125-159. Manag…

Still doing it, but in fact getting too old to keep up with these long sessions. 34K with targer 1:15.0. Is quite tuff to keep up with it…

Very steady 28K. target 1:00:00, but managed 30 seconds faster

Very annoying when HR Monitors do not work. Intention was 60´Capped HR 146, but measuring stopped after 28 minutes. Changed to HM <…

Bit messy session due to Heart Belt problem. Intention 60´at Capped HR 134, but during the course changed that to 140. 30`13.930m.…

There we go. The last one in a set of 5.
capped HR 134-140-146-152 and 159.
Started at pace 2:04,0 and kept it steady or below. N…

4th day in a Row a HM.
After Capped HR 134-140 and 146, now max 152 or 85%. No problems and 40 seconfs faster as yesterday.

And another HM now with Capped HR 146. Only slightly faster. 30´ 14.290m.

Another HM. Now opted for Capped HR 140 = 75%.
So much better than yesterday, do not ask me why.

Again heard about the effectiveness of sessions at 70% HR. In my case that is HR 124 (karvonen).

WOD = 10x1´1´r
Mot easy but doable. Target all sub 2:00
On 11/11 did the same in 1:59,7. Now in 1:58,12. Hard but up…

Just a 1 minute WU

Building up Endurance. Yesterday 32K, today 34K. Problems with watches so had to give up cycling on Capped HR 128-161. Tried more or less…

2 days rest and now a longer 32K easy and comfortable ride. Target 32 splits startng at HR 127 till HR 159. Negative split

Just wanting to do a 30K up to HR 159, but was not to be. Equipment failed so lost 40 sec on first K, after that very steady easy session…