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

Split time 10km.

Split time 10km.

As planned 10km. test.
Went according to plan. Aiming best case for 1:54,5 and made 1:54,3. Heavy in the end.

Power training:
3x(6x125m.Hard/125m. Easy).Avg. 1:37,6.

Pretty heavy training. 4 x 20min@MP/10KP/HMP/MP
1:57,5 - 1:59,6 - 2:01,5 - 2:04,5

Pff, not easy and a real work-out.
4x(7min@5KP/8min@MP) 4 min. rest in between.
1:53,0 - 1:52,5 - 1:54,0 - 1:54,5

Usual training. 2 x 40min@MP with 4 min. rest. MHR. 144 & 150. Aver. 2:02,1.
Just within the limit.