Second attempt in CTC 19 Intervals form 100m-900m-100m. 8100m. in 29:23,8 = 1:48,9
Improvement 36,2 sec. on 4 weeks ago

60min@MP/HR138
Started faster but ended up in 2:03,5 which is more or less standard.

2x30min@HR 144 & 150
Tried a faster start. 2km. in 1:56,6 Reached 144 in 15min. 2nd. OK. Overall over 100m. more. TE 3,

Easy 60min. @ MHR 131.
Pretty easy with 14.500m. in 2:04,2

A.F.gave a TE4,1 training with TL 9,0.
10minHR131
20minHR138
30minHR144
40minHR150
50minHR156
60minHR163
1500…

First Mile = 1609m. of my life for Challenge.
Pretty flat race in 1:47,6 which is more or less my level at the moment.

WU for 1 Mile. All went wring with RP.
Supposed 30min. 10min HR 131 10min HR 138 10 min HR 144.
Reasonable 1:58,8

60min. Aim was a TE of 4,8 with 30min. split between 1:58,0/1:59,0 and second part 1:59,0/2:00,0. No problems whatsoever

Pretty good training.
60min@MP/138.
30min 7500m. Total 14758=2:02,0 = 2,6sec. faster than last week. TE 3,1

The usual 3x20min@HMP/10KP/MP 144/156/150
Pretty good 1:58,1/1:56,9/2:00,2
TE 3,5

1/3MR@Defaultpace/HR 131 TE 3,8

This was a 2x30min row at HMP/144 & MP/150 with 3 min. rest.
1st. 7.537/144
2nd. 7.375/150
TE 2,5

Very average but made up with great i-Pod music "Abbey Road" from the Beatles. Man oh man still given me chicken skin.

This was a 3x20min at HMP/10KP/MP@144/156/150.

60min@Default pace/HR 131

Training done through Athlete First Beat.
Target TE 3,8 - 60min. Kind of similar to 1/3MR@MP. 2.02,4 / HR 142 AHR 140

1/3MR@MP/138

3x20min@HMP/10KP/MP @ 144/156/150

4 min. test for Challenge

1/3R@Default pace = HR131