4x20min - 2m.rest
Aim: 2:00,6/144-1:56,6/163-2:03,7/156- 2:05,6/150
Result: 1:58,3/141-1:55,3/163-2:01,3/156-2:03,9/1

Aim: 2x(4x7,5min@1;54,7/2:03,7)
1:52,4/154 1:59,8/146
1:54,5/158 2:03,0/148
1:54,7/162 2:03,7/152
1:55,6/165 2:03,8/

Manual entry. Supposed to do 2x40min.
Heartbelt did not work.Stopped after 20min=5.00m. Pulse 138 (Good)

Aim 20:00min@2:03,7 HR 144 & 40min@2:03,7 HR 150.
Reality:
20:00 in 2:00,1 HR 145
40:00 in 2:02,3 HR 150

To end the training 10x500m@3,5KP = 1:52,8.
Pretty nice and easy. Total average 1:52,2.
TE=3,2 AC=9,5

Trying to copy 7:34,0 pace of G.K.to see what my heart does at this speed.
MHR 151 and pretty easy.

Trying to copy the 2k.of RJ in 7:42,0 to see what heart does. 169 his opposed to 145 of moi.

Target:
1/3MR@Default is 2:05,3 with MHR 138
Training:
Avg. 2:03,0 with 137
TE=3,2 AC=10,0.

3x(20min@HMP/10KP/MP)
Aim:
2:00,6/150-1:56,6/163-2:03,7/156
Result:
1:59,2/144-1:57,2/163-2:03,9/157
TE=4,0 / AC=10

TE 4x6min@5KP/9min@MP
Aim 5KP = 1:54,7 MP 2:03,7
1st 1:52,9 and 1:59,8
2nd 1:53,8 and 2:01,3
TE=4,0 AC=10,0.

Well not in the mood, feeling to positive. After first half training did 30min @ defailt pace with MHR 140 in 2:04,9

2x(2x7,5m@1:55,6/7,5m@2:03,7)
1:55,4 149
2:02,1 144
1:58,5 152
2:04,7 148
1:57,9 159
2:06,6 150
1:59,2 163

5km.@MP = 2:01,3 HR. 131
+ 10x500m@10KP (1st. 250 hard)= 1.54,3 and easy 250m in between.
Avg. 1:53,7 HR. Avg. 151,4

4,6 Training yesterday
1/3Mar@Default is 2:04,6 with MHR 138
Went in Avg. 2:02,6 slightly better than last time.

3x20min@HMP/10KP/MP =
1:58,3/1:54,3/2:01,3 HR 150/163/156
Was
1:58,3/1:56,3/2:04,2 HR 142/163/156

As other training to heavy decided on 30Min@Default pace = 2:04,6 with MHR 144.
Reality: 2:05,2

Time to taper down

Supposed to do 4x(6min@KP/9min@MP)
Meaning: 1:52,4 & 2:01,3
Only 2 sessions:
1:52,4 / 1:59,4
1:52,8 / 2:02,6
Alte…

The easy week:
2x(30min@MP)+3min. rest
Target pace: 2:01,3 Pulse target 144 - 150
Reality: 1:58,9 & 2:01,6

5km@MP in 1:58,5 with MHR 138
Followed by 12x250m.and 250m. easy.
Target 1:41,0. All that or lower. Last 1:35,4,but ha

Not in the mood for racing so did my usual 1/3 Marathon in Default pace. Target approx. 2:04,6 @ 138 MHR. Went in 2:02,9

3 x 30min@MP/10KP/MP 3 min. rest.
Targets 2:01,3/150 1:54,2/163 2:01,3/156.
Done:
1:59,8/138 1:57,5/160 2:01,2/160

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