HM@nterval pace. Could not make the HR target in the end. Pret6y heavy TE 5,0 Epoc. 330 Tem. 23,5º Hum 72%

Extra 10000m in warmer conditions.
Not too bad and pretty steady@HR131

10000m@HR131. Was cycling day but had to stay home. 22,7º Hum 41%.

10000m at the end of the day. Temperature in Ex,Room over 31º. HR 131. Beginning OK but losing it quickly.

3000mWU@HR131 in 1:57,9
2000mCU@HR138 in 2:06,2

HMP 4.000 0:15:30,6 01:55,8 01:58,8 01:56,33 144 144
1HP 4.000 0:15:25,4 01:54,9 01:57,9 01:55,67 156 156
MP 4.000

Whole day behind computer so felt pretty duffy. 10000m@HR131 with Temp. 30,4º and Hum 42%

In order to get used to long - longer - longest. A 10km. Row @HR 131 in 2:05,4

7500m@HR 138 = 1:57,9. 8x500m@HR 144-163 with 500m@3min. pace.in 1:44,82 2000m@HR138 as CD in 2:01,3

On line pacing Annette for 2000m.
Last 500m. in 1:43,6

60min@HR138.
First time with Oarsome Grip. Different and not 100% negative,neither positive.
Performance was not too b

30000m. divided in 6x5000m.
Pretty good with folowing splits:
02:01,62
02:03,82
02:05,18
02:05,45
02:05,14
02…

Split time 6000m.

6000m. TEST in 1:51,5
Splits: 7:19,8 - 7:25,1 -7:20,3
3000m WU in 1:55,7
Far from easy - Hard work

none

Supposed to be the 3x4000m@HR144-163-156.
Started fast to get 144 after 2 min. No way HR163. Reduced training. TE 4,0

7500m@HR 138 = 1:57,5.
8x500m@HR 144-163 with 500m@3min. pace.
2000m@HR138 as CD

Split time 4min. TEST

Last 4 min. of Step Test. Not too bad.

none

MP 14.881 1:00:00,0 08:00
5KP 1.000 0:03:39,8 500
2KP 500 0:01:44,3 500
250mP 250 0:00:45,9 500
100mP 100 0:00:17,3

60min@R138 Not too bad

6x5000m. without rest in prep. for 100km. Not too bad, not too good.

Split time 10km. race.

3000mWU@HR138 in 1:56,38 for 10000Test (1:52,8)
2000Mcd@hr138 in 2:08,0