WU 20min@HR138 = 5198m = 1:55,4
2x3min@2K pace r3m. 1:45,3 and 1:44,9
CU 20min@HR138 = 5001m = 2:00,0
Drag 160

20WU@HR138=5203=1:55,3
6x80sec@HR 144-159 Rest 1 min. Avg.1:43,0
CU20min@138=4996m=2:00,1
Drag whole session@190!

WU 30min@R144=7812m=1:55,2 !
3x1min@Drag 190 1:35,5 - 1:36,5 - 1:36,5
1minR
CU 24min@HR138=6001=2:00,0

Recovery training.
HM@MHR138. This is approx. 6 sec. fasterthan my previous best at this HR.

This was the WU 3000m@HR138 = 1.55,4 and CU 3000m@HR138 for and after my record attemot on 6000m.

3000WU@HR131 in 1:57,1.
20x100m.sprint with 45 sec.r.
Avg. 1:32,7. Last one in 0:17,4 = 1:27,0 = PB 3000mCU@138 2:00,0

3x4000m without rest @HR 144-163-156.
1st@1:54,7
2nd@1:52,1
3rd@1:58,0
Holding the form.

WU@HR131 for the tuff Friday training 3x4000m. without rest

6x1min@Drag 180 - 1 min. rest.
tOTAL 1827M = Agv. 1:38,5
I it,do not like it feel satisfied afterwards. CU18min@2:01,9

WU for cire part 6x1min.
30min@HR144 = 7705m. = 1:56,8

2nd. 2000m. of on-line rowing session with MHR150. Lost the server so had to row on my own.

CD after 4x2000m. on-line with MHR138.

1st. 2000m. of 4x2000m. on line with MHR 144 after warning-up.

WU for 4x2000m. on line with MHR138.

3rd. 2000m. of 4x2000m. on line with MHR 156.

4th. 2000m. of 4x2000m. on line with MHR 163. Not too bad but lacking the Power to go faster.

pretty good HM@HR138. 1:59,2

WU 12min. in 1:55,6 and CD 16min. in 2:02,0 for 30min TEST PB

3000WU & 3000CD for 22x100m.

First 100m. + Easy

Second 100m+Easy

20x100m sprint with Drag 216 with 100m. Easy