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

Did the CTC test. 100-200 till 900m. and back to 100m. with o:45 sec. rest in between.In total 17 reps. Time 30:00,0

Did the CTC test. 100-200 till 900m. and back to 100m. with o:45 sec. rest in between.

Good 1/3MR@MP/138. Below target!

Usual 1/3MR@P/138 Within the norm.