12'WU in UT1 r4
2x10'AT 152-159 r4
12+CD @HR 140

16'WU in 1:59,9
4'/3'/2'/1'/4' in 1:49,5 16'CD@Hr140 in 2:06,9

Had to take it esaier today. 20k WU on the bike. 1028mWU in 4'. 4x9'@UT1 r4 in 1:57,8 CD 5k on bike

WU 2002 in 8'
CD 1935 in 8'
In between 2x15'HR 140-152 in 1:57,9 and 1:59,5

5047WU in 20:00
4929CD in 20:00
In between 8x1'r1 in 1:43,09

WU 4x8:00 CD + Rest

4x15:00 r4 in UT1 = HR 140-152.
Splits 1:58,9-1:59,9-2;00,3-1:59,9 Temp. 19,8ºC

8:00WU in 1:59,9
8:00CD in 2:03,1
In between 4x15:00 in UT1 (HR140-152) r4

Step Test
4x4:00 r0:30 at
160-185-210-235Watt.
After that 4:00 in 1:47,82 followed by 60:00@HR140 in 2:04,28

1500mWU@HR127 in 1:59,9
1500CD@HR140 in 2:04,7
In between LT session 3x4000 no rest in 1:59,21 Cpped HR 140-159-152

Distance Time
7.415 0:30:00,0
1.773 0:07:00,0
1.531 0:06:00,0
1.298 0:05:00,0
1.052 0:04:00,0
807 0:03:00,0
5…

1000mWU in 1:59,25
1000mCD in 2:03,10
In between QM 20 splits HR Capped in 1:58,53