4x10min
2:05.9 @ 23 ... 2382
2:05.8 @ 23 ... 2384
2:07.8 @ 23 ... 2347
2:07.7 @ 23 ... 2348

2:08.8 @ 22
2:07.2 @ 22
2:07.5 @ 23
2:08.8 @ 23
2:05.4 @ 25

4 x 10 minutes with 4' rest
2:07.1 @ 23
2:06.1 @ 23
2:06.0 @ 23
2:05.5 @ 24

Avg 1:58.6 @ 23

2:00.0 @ 24
2:00.1 @ 22
2:00.0 @ 23
2:00.1 @ 23
1:58.2 @ 24
1:57.8 @ 25
1:58.0 @ 24
1:…

@ 23

@ 22. Warmup

2x 20 min with 2 min rest

1st piece .... 2:10 @ 19
2nd piece ..... 2:08.3 @ 21

with Baum
2:14 @ 21
2:10.4 @ 21
2:05.7 @ 22
2:05.7 @ 21
2:02.9 @ 22

2:11.3 @ 20
2:08.0 @ 22
2:18.5 @ 20
2:12.5 @ 19
2:08.5 @ 22

3x10' with 4' rest

3x3000m with 4' rest

2:09.9 @ 22
2:09.0 @ 22
2:08.3 @ 21

with 886 meters during rest

3 x 750m with 1' rest
Average ... 1:59.4 at 26

2:00.5 -- 3:00.8 @ 27
1:59.4 -- 2:59.2 @ 26
1:58.2 -- 2:57.4 @ 27<…

Cool down

After November project ... tired. @ 21

Warmup

6x2000m with 2 min rest
2:10, 209.5, 2:09.0, 2:08.5, 2:08.0, 2:03.8
Rest meters 880

1st 1000m at 20
2nd 1000m at 22

3x20 minutes with 5 minute rest between
2:10.0 @ 20, 4614 meters
2:08.0 @ 21, 4687 meters
2:07.3 @ 23, 4712 meters

2x5000m with 6 minute rest
1st one at 2:13.0
2nd one at 2:11.9
Didn't do the third because stomache was bothering me &…

6 x 2,000m with 2 minute rest

2:10.2, 2:10.0, 2:09.8, 2:09.5, 2:08.7, 2:07.6

1000m at 20
500m at 22
250m at 24
…

@ 2:10.0, 23 avg spm
3,000m at 22
3,000m at 24