Again 4 days without any training activity.
Decided to do before Breakfast the 5K for ISL.
Target (ambitious) 2:08,0
In fact…

Not too little too late.
20K at pace just under 2:00 (30kpu)

I.R.L. is this month a 5K. Last year managed to dive under 2:00,0. This year 2:06,0 is about my level.

Not flat out, but close to MAX.

After the 5K a 2K on BE as a kind of WU.

Another 3 days without training. Is going from bad to worse. Long days work and trying another 60' at pace 2:04,0 and staying under…

Too busy, but before going to Lisbon another attempt at the IRL for November. Improved some 10+ seconds, but not easy at all.

Another 2 days inactivity (work)
Today an easy one.
Opting for 30 splits 2:03,9. HR halfway should be 140 and at the end 156. Avg…

Different approach.
Trying to keep splits of 1K at 1:59,9 till it burst, but it did not. Not too bad. First time over 30K after the s…

Huts a quick 15´on SE.
Went OK but is always hard.

Another rest day yesterday and again busy today.
At the end of the say a 60' on the BE. Went kind of OKISH.

Sub Max session. First 30´trying to stay within 2:00 (and so I did with 15.110m). Second 3'´trying to leep the HR around…

That is long time ago that I did a 40K! In fact it was the 17th. of May.
This one just to get back into longer distance sessions. Tha…

Back on the Rower for 30'
Some improvement but it is a long, long way.
1 sec faster per 500m splits.

Monitor failed. Anyway 34K at capped HR 123-156 or 34 splits of 1K with each K 1 HB up.
Went quite OK.

Some 10' rest and a similar SkiErg session at the same pace.
However AHR nearly 18 beats higher

Infamous RE session.
2:08 is hard work, whilst 2:00 should be standard with 2 fingers in the ….

Just another training session.
30`at pace 1:59,3 HR 159.
After that 30' within HR Band 152-159

On the Rower. Anyway managed to get over 7000m. which is a very small step forwards

Just slowly getting faster with Capped HR 123-152 due to colder weather.