Tomorrow FM with Richard & Stu.
Today only a WU done at C2Challenge distance for this month = 4208m. = 1:56,3

HM with different approach!
Target 20 splits of 1055m. all in 1:59,9
No real problem. MHR140 DF 160 TE 3,2

Supposed to do 2500m Test (failed)
5x2500m@Target HR 138/150/163/150/138
1:56,0 - 1:52,0 - 1:49,6 - 1:55,8 - 2:00,2

WU for 3x4000m @ HR 144-163-157.
Too high rest HR so decided to reduce trainings load

3x4000m@HR144/157/150 R0
1:55,6-1:54,1-1:59,1
Reduced from 144/163/156
AHR 147 TE 4,3 Epoc 214

WU 30min@HR147 = 7744m = 1:56,2 R4
4x3min@HR 153/156/159/163 Avg. 1:47,3
CU 18min@HR138 = 4388m = 2:03,1

CD after 4x2000m. on line Target HR 138 - Real 138

4th.2000m. Heavy quick start - conservative middle part - faster end to get under 7:30,0 Target and Real HR 16

3rd. 2000m. Target HR 156 - Real 159.

2nd. 2000m. Target HR 150 - Real 153

1st. 2000m. Target HR 144 - Real 144

WU for 4x2000m. on line. Target HR 138 - Real 138.

Most targets for this season achieved.
Back to basic endurance training:
25000@HR138 inside 2:00,0!
Drag 160 SRM 30

WU3000m@HR138 2000m Easy-3Starts 15-17 strokes.
Than 2K TEST CU5000m@R138=2:03,7

WU20min@HR138=5199m=1:55,4 3minR
2x9min@HR156-163 3minR 1:49,8 - 1:49,0
CU20min@HR138=4915m=2:02,1
Drag 160
Heavy!!

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