Recovery row, was hard yesterday
1/3 Mar. in Default pace 2:03,1 - 2:06,1 and MHR 138.
Made in in 2:02,2

Not an easy bit of work:
4x(9min@5KP/6min@MP) =
5KP = 1:50,9 and 1:53,9
MP = 1:59,8 and 2:02,8

2 x 45min@MP 4,5min rest in between.
Target Pace between 1:59,8 en 2:02,8
on Max.P.T. 144 & 150
Made 1:59,9 en 2:03,0

Recovery training.
1/3 Marathon = 14.065m. at Default pace (2:03,1) and MPR 70% = 138
Total Avg. 2:01,2

Split time 10km.

Split time 10km.

As planned 10km. test.
Went according to plan. Aiming best case for 1:54,5 and made 1:54,3. Heavy in the end.

Power training:
3x(6x125m.Hard/125m. Easy).Avg. 1:37,6.

Pretty heavy training. 4 x 20min@MP/10KP/HMP/MP
1:57,5 - 1:59,6 - 2:01,5 - 2:04,5

Pff, not easy and a real work-out.
4x(7min@5KP/8min@MP) 4 min. rest in between.
1:53,0 - 1:52,5 - 1:54,0 - 1:54,5

Usual training. 2 x 40min@MP with 4 min. rest. MHR. 144 & 150. Aver. 2:02,1.
Just within the limit.

At the end of the day with 30º just a 60min. row @ default pace = 2:08,0.

Split last 2km. of 5km. test !

5Km. Test Aiming at 19:00,0 = 1:54,0
Went OK and a bit faster, also had a negative split.
MHR 169.

Last split of 8x250m.

Easy rowing for 4.000m @ MP = 2:03,0
Max. HR Target = 138.

Power training.
8x250m. with 500m. easy in between.
Target 1:42,4 = 1KPace. Strong last one in 1:35,0 MHR 160

3x[20min@MP/10KP/HMP) Target HR. 138-156-150
1:57,2 - 1:55,9 - 2:02,1

Normal training:
4x6Min@5KP = 1:54,1 9Min@MP = 2:03,0
5KP pieces Avg. 1:53,0
MP pieces Avg. 2:01,2

Usual 2x40min@MP at 75-80% with 4min. rest in between = 144 & 150.
Not too great but acceptable.

Introduced this a split time for 6000m. for ranking and Nonathlon. Avg. slightly slower than 30min. pace.

After 10 min. rest did another 30min.
Intention default pace = 2:06,0
MHR = 144 in the end

Aiming for 7800m. Good steady race. Missing the fast speed to start faster.
Anyway very egual race

Last of CTC

Part of challenge test May.
100m.in 17,8