Rate 20 Hour of Power

First 4 mins @20, next 3 @24, next 2 @26, final minute @30. C2 workout of the day from a few months ago.

19k with changing HR intensities in a pyramid. First 4k@18 hr<145, next 3k@22 hr<166, next 2k@26 hr<177, middle 1k@30 free hr, t…

First 4 mins @20, next 3 @24, next 2 @26, final minute @30. C2 workout of the day from a few months ago.

Relaxed 2x20@20 UT2. HR was 162 average.

Easy 15k@20

Felt pretty tired, not much in the legs. Same split as last week, probably coz I was tired.

30@20. Getting faster 👍. Need to work on a race plan because I’m a bit all over the place.

Intervaled 10k, 2k@20 then 22 then 24 then 22 then 20. Bit of a 10k to try and remove a few of the thousands of calories I had today

Heart rate intervals: 8k@18 hr<145, 4k@22 hr<166, 2k@26 hr<176, 1k@30 hr can be anything

Ate too much lunch, but pretty happy with the score, less rest time than last week too

Felt really good, had a LOT more to give, was pulling 1.55 for the last 5, and still felt good at the end.

Longest piece I’ve ever done in one go. Was going to do 15k, so did 16k instead. UT2 pace, very easy. *heart rate is a bit broken,…

First one of these, looking forward to improving the next 4 weeks

First bit of ergo work in a while... need to regain fitness.

Felt really good. Rate changes: 4mins@20, 3mins@24, 2mins@26, 1mins@28

Was going to do another but was tired today so stopped. It was also quite humid

Increasing intensity each 15. Felt very good again, feet out.

UT2 10k, felt really good and stable.
Was going to do a 30@20 but didn't have time today.