recovery 30'

60' straight avg HR 174 , s.rate 20

10x500m
getting back into vo2max training - startet off with relatively easy splits

1- 1:41.0
2- 1:40.7
3- 1:39.4
…

Part 2
other 2x20' out of 4x20'

2:08.1 max hr 172
2:09.8 max hr 183

stroke rate 20 overall

Part 1
2x20' out of 4x20'

2:06.1 HR max 170
2:05.6 HR max 175

2x30'
(3x30' planned, felt sick again though - heart rate ski rocketed even though I slowed down in pace before)
1: 2:…

variables (pyramid)
1:34.9/500m avg
300m rate 26
250m rate 27
200m rate 46
200m rate 51
250m rate 26
300m rat…

PART 2
50' / 160w avg/ rpm 66/ avg hr 157

Part 1!
2x25'/2'r, max hr 169
2:08.5
2:10.8

5x200m sprints (goal get fast for 350m sprints)
1: 37.2s - 1:33.0 rate 29
2: 35.0s - 1:27.5 rate 38
3: 35.1s - 1:27.7 rate 39…

4x15', rate 21, HR N/A
15': 2:02.8
30': 2:02.9
45': 2:03.2
60'2:02.1

1st 350m sprint – (RBL Ausganssituation prüfen, um Werte/Fortschritt in folgenden Wochen zu tracken)

4x20'
post sickness

HR 172
2:07.4
2:10.0
2:10.8
2:11.0

26x1' on/off (planned were 25x1'), rate 33, HR 188-201
got a cramp in my leg at the end of 26th

30' ut2 rate 21 (Part 1), Part 2–> core

4x20' UT2, 2mins rest, r21, HR avg 167
VID: 6556-DE86-499A-B8B4

60' UT2, rate 21, HR avg 168

PART 1
3x20' UT2, 2mins rest, rate 21, HR avg 170

PART 2 (–> total 100')
avg Watt 156, 66rpm

2x20 UT2 HR 165, r20

4x20', 2'rest, Steady State, r19, avg HR 168
1 2:03.5 r19 max HR 166bpm
2 2:04.8 r19 max HR 163 bpm
3 2:05.6 r19 ma…

2x12', 8'rest high intensity, r24,26
1: 1:46,9, 24r max HR 197 bpm,
2: 1:48,1 26r max HR 201 bpm

vid E12B-1B0B-E…

2x22:30', r20, avg HR. 170

60min, r21, avg HR 166bpm