30' ut2 rate 20 pre weightlifting

30'

3x15', rate 20, 2'r
2:03,7
2:03,6
2:03,3

2x20:01min. rate 21
hr 162 168
post covid

8x500m, 2:30 rest

1 - 1:38.2 - 31
2 - 1:38.3 - 32
3 - 1:39.0 - 32
4 - 1:38.3 - 32
5 - 1:37.9 - 32
6 - 1:38.0 -…

30' UT2, rate 21

8x500m, 2:30'rest, rate 30+

1 – 1:39,8
2– 1:39,8
3 – 1:39,0
4 – 1:39,5
5 – 1:39…

2x30' ut2, rate 21

2x25' + 1x10', rate 21, UT2

200m all out warmup
100 1:15.0 - 15.0s - rate 60
200 1:16.0 - 16.0s - rate 47

2x20' ut2, rate 21, 2'rest
1 1:59.1
2 1:59.1

8x350m, 1:30' rest, rate 26
1 1:35.5
2 1:36.5
3 1:36.0
4 1:34.5
5 1:35.8
6 1:35.1
7 1:36.1
8 1:40.4<…

31' UT2, Rate 21

7 2:05,4 r21
14 2:07,7 r21
21 2:05,4 r22
28 2:01,9 r22
31…

350m test, rate 54
100m - 1:15.5/ 813 Watt, r63
200m - 1:16.5/ 782 Watt. r51
300m - 1:18.5/ 724 Watt, r50
350m - 1:22.0/…

3x20', UT2, rate 22
2:01.2
2:05.0
2:04.1

350m test, r55
100m - 1:20,5
200m - 1:18.0
300m - 1:19.5
350m - 1:24.0

Warmup for lifts

UT2, hr 160, sr 20/21

post weightlifting(!)

15,5 - 100 - 1:17.5 - 58
15,6 - 200 - 1:18.0 - 54

Verification: F926-6922-B8A4-C011

10x250m, 1'rest , rate capped @22/23 –> zu schlagen: 1:73,1

1 1:36,6
2 1:35,2
3 1:34,6
4 1:35,2
5 1:…

5x200m, 2'rest, open rate
1:20,5 r52
1:21,7 r50
1:24,7 r42
1:27,5 r41
1:26,5 r43

Plan: 8x350m, SF 26 –> Ziel unter 1:40er Schnitt
Ergebnis 9x350m:
1:39,8 r26
1:38,8 r27
1:39,1 r26
1:38,2 r2…

3x20' (+20'bikeerg) UT2, HR 165
2:02,9
2:04,0
2:05,9

10x250m, 1'rest, avg rate 22
1:40,6 r21
1:36,8 r22
1:36,2 r22
1:35,8 r24
1:40,8 r21
1:37,0 r22
1:36,2 r…

3x100m (post plyo workout)
1:20,0
1:17,5
1:19,5
rate 63