Odd distance to make up enough meters to reach exactly 25.000.000 life time meters after Sunday´s HM!HR 137 TE 2,8

CD after 3x4000m

3x4000m. LT training without rest
1:55,2 HR145
1:52,9 HR162
1:57,3 HR156
Hard work to get to target HR
TE4,3 Epoc22

WU for 3x4000m@R144/163/156 without rest.
Much colder here now compared to UK, only 15ºC !!!

none

7500@HR138 1:56,7 1000@HR132 500@HR 1:46,5 500@Test Failed 2500@HR138 1:57,2

2500WU@HR125
2500CD@HR125

2x(1250m@HR138/144/150/156/163 1250m@HR131/138/144/150/156)

HM@HR131. Not too fabulous but within the norm. TE 3,0 was much higher than last week at TE 2,5

5x500m@Target HR 138/144/150/156/163.
500m. 500m easy in between in 3min. HR back to 100-110. 2000m@R138.

60min@HR 138. Well over 15.000 which is satisfactory.

Undecided what to do. HM after Step Test.
On line row with Didier. Started slowly building up the speed to HR 163.

Step Test 5x3min. without rest

WU@HR131 = 1:56,9
Felt not 100% strong so reduced HR targets.

3x4000@HR138/150/143 No Rest instead of the usual HR144/163/156.
1:56,3 - 1:55,0 - 1:59,2
TE 3,8 Epoc 167

7500@HR138=1:57,5
4x1000m@HR144/150/156/165 with 750m.easy.
1:52,5-1:50,1-1:47,9-1:44,0(SB)
3500m@HR138=2:02,9
TE3,0

WU@HR131 = 1:56,0
CD@HR138 = 2:06,2
Training: 4x(1500m@10kp/1500m@MP)

LT/VO2M training.
8x1500m@HR144-138-150-144-156-150-163-156.
Fast ones 1:52,3 Slow ones 1:58,3
TE 4,2 Epoc 212.

After the 60min. dong a 1000m@Caviston pace:
400@1:47,0
300@1:46,0
200@1:45,0
100@1:44,0
Was OK.