(15'@100KS/15'@40KS/15'@20KS):
22.015m/2:02,6/157hr/84rpm/65df

WU 5'/2.499/2:00//86rpm/150hr/65df

CD 5'/2.354m/2:07,4/81rpm/144hr/65df

3 x (8'@ 10KS / 12'@100KS):
60' /28.952m/ 2:04,3 / 83rpm/159hr/65df

WU 5'/2.542/1:58,0//88rpm/139hr/65df

JR in intervals

CD 5'/2.427m/2:03,6/66rpm/1470r/65df

8x(20"R2:00):
gem 214,0m/1:33,4/85rpm/139hr/135df

R 5'/2.337m/2:08,3//63rpm/135hr/135df

8x(20"R2:00):
gem 215,1m/1:32,9/86rpm/147hr/135df

R 5'/2.418m/2:04,0//65rpm/135hr/135df

8x(20"R2:00):
gem 216,5m/1:32,3/86rpm/145hr/135df

WU 5'/2.568/1:56,8//89rpm/135hr/65df

CD 5'/2.396m/2:05,2/83rpm/147hr/65df

3 x (6'@ 10KS / 8'@100KS):
42' /20.315m/ 2:03,8 / 84pm/159hr/65df

WU 5'/2.547m/1:57,7//88rpm/145hr/65df

JR in intervals

CD 5'/2.408m/2:04,5//65rpm/137hr/65df

6x(20"R2:00):
gem 213,3m/1:33,7/85rpm/138hr/135df

R 5'/2.402m/2:04,8//65rpm/137hr/135df