3000mWU@R131 in 1:59,3
2000mCD@HR138 in 2:09
In between 3x4000@R144/163/156 without r. Desappointing.

Hmmm the heavy training. Expected it to be better but not.

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WU 7500@HR138=2:00,5
8x500m. with increasing HR 144-159 Avg. 1:48.44
In betw. 500Easy HR back 113. CD 2000m.HR138

Good start .... worse 2nd. half

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3000mWU@HR131 in 1:58,38 2000CD@R138 in 2:06,5
In between 10x800m.

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30.000m. training for 100.000
Wanted to do a bit faster with HR 131-138, but did not work. Seems around HR 131 is best.

2000mWU and 2000mCD and in between 2000m@Caviston pace = 1:52,1

2000m@Caviston pace
1:53,5 - 1:52,5 - 1:51,5 - 1:50,5

HM on line. Different approach. Kind of race. Build up steadily. Negative split.
TE 5,0 Hmm.

QM in the afternoon. Getting better.

3000mWU@AHR122 in 1:59,5
2000CD@HR138 in 1:57,0
In between 2x(6x150m/350m easy)

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3000mWU@HR131 in 1:58,82
2000mCD@HR 138 in 2:07,1 In between 3x4000m LT training

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STEP TEST 5x4min + 0:30 rest
4min.with 1147m.
60min@R 138

QM in good mood.TE 2,6

2000WU@1:58,5 and
2000CD@2:10,0 both with HR 138
In between 14.000 VO2M interval session.

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30000m. divided in 6x5000m. and that not too bad. i

HM on line with Interval pace. Not too bad. TE not measured.

Did not row in the morning due to fam. commitments. Very funny weather, hot sticky, overcast and rain.

2000m.@7:36,0 = 1:54,0
Stategie: 102% - 99% - 98,5% - 100,5%