At the end of the day with 30º just a 60min. row @ default pace = 2:08,0.

Split last 2km. of 5km. test !

5Km. Test Aiming at 19:00,0 = 1:54,0
Went OK and a bit faster, also had a negative split.
MHR 169.

Last split of 8x250m.

Easy rowing for 4.000m @ MP = 2:03,0
Max. HR Target = 138.

Power training.
8x250m. with 500m. easy in between.
Target 1:42,4 = 1KPace. Strong last one in 1:35,0 MHR 160

3x[20min@MP/10KP/HMP) Target HR. 138-156-150
1:57,2 - 1:55,9 - 2:02,1

Normal training:
4x6Min@5KP = 1:54,1 9Min@MP = 2:03,0
5KP pieces Avg. 1:53,0
MP pieces Avg. 2:01,2

Usual 2x40min@MP at 75-80% with 4min. rest in between = 144 & 150.
Not too great but acceptable.

Introduced this a split time for 6000m. for ranking and Nonathlon. Avg. slightly slower than 30min. pace.

After 10 min. rest did another 30min.
Intention default pace = 2:06,0
MHR = 144 in the end

Aiming for 7800m. Good steady race. Missing the fast speed to start faster.
Anyway very egual race

Last of CTC

Part of challenge test May.
100m.in 17,8

7500m@MP=1:58,0 followed by the May challenge test = 500/400/300/200/100.
First and last full-out, others did not have

After CTC doing a normal 25min @ Default pace

Doing the CTC for June is 5x5min. kind of sub 5KP with 2 min. rest in between.
Went OK. First warming as usual = 4 min

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