30' UT2, r20

10x250m, rate capped @22!!, 1'rest
1:38,6
1:37,6
1:36,6
1:35,6
1:38,2
1:38,2
1:37,2
1:35,8
1:37,…

Beginn: RBL-Training!!!! –> Ausgangswert.
622W avg, rate 54

UT2, 30',rate21

30' UT2, (pre weight lifting), rate 21

3x20',2'rest, rate 21, UT2 avg HR 173

15x1',1'rest, rate 31+, Ziel: Bewegung, nicht Schnitt!
1:41,6
1:39,0
1:42,9
1:44,8
1:43,8
1:44,1
1:…

Part two, UT2
avg Watt 157, avg HR 155

2x20',2min rest, rate 20, avg HR 168

3x200m, 2'rest
rate 43,

3x20', rate20, recovery, avg HR 175

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