Nice and esay session. Target 29 but soon optedfor 30K. 15´HR 140 30`146 40´152 and trying to keep HR atcapped 152 till last…

The usual 30´after an interval session. Probably a shorter rest leading to a higher AHR

5x500m r2´
Faster first one leading to an overall faster session

Rest day yestarday. Today lot of work in and around the house.
Much warmer 23-24,0ºC. But still a good and totally controlled. F…

Intension based on yesterday set as target Pace 2:04,0 and MHR 152. and AHR 140
This was in all respects much better.

Supposed to be a rest day but done an easy 30' at capped HR 140 (or 14.500m. Just missed it

Not an easy one. Good 30´at 15.195m. after that slowing doen to AVP just under 2:00

Some rest and 30´at target way below 2:00

5x500m on Rower r2

End of the day- Just doing an easy 20K which went very smoothly and relatively fast. 30´15.395m.
Negative split!

The usual 30´on the Bike after an interval session.
Not easy now as temperature in Gym was close to 26,0ºC High AHR of 151…

5 x 500m SE with a best of 1:51,3 in leg 4
Not esay

Just another hour.Mich warmer with close to 25,0ºC

Went wrong with the erg zone app

Warmer. Went much faster in the begining.So opted to do 2:00 with MHR 152. After that decided to keep the HR Capped at 152.

Very good 60´

Easy and totally controlled 60´on BE with low HR
Target was 2:04,0 pace

6x 500m on the Rower as intermediate session

Relatively relaxed 60´with relatively low AHR

Good 20K with low AHR of 144,30. HR 152 up to 16K. After that 2 splits of 156 and 159.