10000m TEST for the ranking.
Aim for just under 38:00,0 = 1:54,0
Fast start. 5000m 1:52,3 6000m 1:52,4
TE4,6 Epoc254

3000WU?HR131 in 1:58,0 and 2000CD@HR138 in 2:08,1 before and after 3x400m. no rest.

3x4000m@HR 144/163/156 in 1:55,55
1:54,9 - 1:53,3 - 1:58,4
TE 4,5 Epoc 252

7500@HR138 in 1.58,0
8x500m@increasing HR144-159
2000@HR138 in 2:01,1
500@3mim between 10 sessions

3000mWU@HR138 for Vo2M training in 1:55,6

First 2000m of 3x(2000m@5kp/3000m@MP) For ranking

3x(2000m@HR163/159/163-3000m@HR138)
2000m in 7.07,8 S.B.

HM@HR131

60min@HR 138

250WU before and 2000CD after FM of today.

Supposed to do FM@HR138 in 2:03,5.
Zat er totaal niet in. Dus na 1/4M overgegaan op lager HR van 131. Viel toch niet me

Before and after 3x4000m@HR138
3000WU@HR125 = 1:58,6
2000CD@HR138 = 2:00,1

Decided to take it easier.
Instead of mu usual 3x4000m@HR 144/156/150 or 138/150/144 now only HR 138. TE 3,3

HM@HR131 as recovery Row.
Was OK but very unlikely/impossible that we can keep this pace for 100KM

WU for 30min TEST

Test

After 30min TEST a 10.000@HR 138 to get used to longer distances i.a.w. prparing for 100.000 in December.

First done 8min WU@HR 1:58,0
Supposed to do 30min@capped HR 156 but after slow start speeded up to 8007 MHR 174! TE 4

HM@HR138. First 20min on good pace, after that HR started to climb too quickly due to higher Temp. TE 3,3 Epoc 111

Last ession of the long training.

After relaxes 60min. some VO2M training.
1000@HR 144
500@HR 150
250@F.O.
View workout

60min@HR 131. Due to climbing temperatures the speed is going down as esxpected.

WU 12min@1:56,4
TEST 60min
CD 8min@2:06,4

60min TEST for the ranking
WU 12min@HR138=1:56,4
Race Steady
CD 8min@HR138=2:06,4
MHR 170 TE 5,0 Epoc 322 Weight 88

Cycling day, but rain again!
So instead 30KM@HR125 = 60%
Not too bad. TE2,1 Epoc32!