Level 1: 8 X 500m
500m from stops. aim for 5 min per 500m, set rest time for active recovery to 3 minutes @ 2:53/500m, 14-16 spm. Cha…

Level 1 Warm up based on 1:59.0 2k pace:
0-> 100m @ 2:14.0 @ 26-27spm (70% 2k W)
->1000m @ 2:48.0 @ 14-16spm (L4 recup pace…

Aller retour vers St Chamas

Recovery
target L4 recup pace: 2:48 @ 14-16 spm based on 2k pace of 1:59 / 500m

Level 4 5x10min, rest 3:20; based on 1:59/500m
196 (2@18, 2:24; 2@20, 2:19; 2@22, 2:14; 2@20, 2:19; 2@18, 2:24)
200 (4@18, 2:24;…

Keeping warm before starting session.

Level 4 Warm up based on 1:59 2k pace:
0-> 200m @ 2:14 @ 26-27spm
->850m @ 2:48 @ 14-16spm
->1000m @ 2:03.3 @ 28-30s…

Recovery
target L4 recup pace: 2:48 @ 14-16 spm based on 2k pace of 1:59 / 500m

Level 2 4 x 2k with 13 minutes rest planned. Target is 2:10.1
Interval 2 of 2.
Average pace of the two runs 2:06.4
Didn'…

Level 2 recup @ 2:48 @ 14-16spm. Total rest time around 13-15 minutes

Level 2 Warm up based on 1:59.0 2k pace:
0-> 100m @ 2:14.0 @ 26-27spm (70% 2k W)
->1000m @ 2:48.0 @ 14-16spm (L4 recup pace…

Level 4 60min based on 1:59/500m
178 (2@17, 2:26; 2@19, 2:21; 2@17, 2:26; 2@19, 2:21; 2@17, 2:26)
180 (4@16, 2:29; 3@18, 2:24; 2@…

Level 4 Warm up based on 1:59 2k pace:
0-> 200m @ 2:14 @ 26-27spm
->850m @ 2:48 @ 14-16spm
->1000m @ 2:03.3 @ 28-30s…

Recovery
target L4 recup pace: 2:53 @ 14-16 spm

Level 4 60min based on 2:03/500m
172 (2@18, 2:29; 2@16, 2:34; 2@18, 2:29; 2@16, 2:34; 2@18, 2:29)
180 (4@16, 2:34; 3@18, 2:29; 2@…

Level 4 Warm up based on 2:03 2k pace:
0-> 200m @ 2:18.5 @ 26-27spm
->850m @ 2:53 @ 14-16spm
->1000m @ 2:07.4 @ 28-3…

2x towards point of St Chamas and back

Virée en yolette, manoeuvres et virages
Laurence a le bar; Béatrice, Duncan, Noëlle, Rémy.

Level 4 5x10min, rest 3:20; based on 2:03/500m
196 (2@18, 2:29; 2@20, 2:24; 2@22, 2:18; 2@20, 2:24; 2@18, 2:19)
198 (2@19, 2:26;…