Split time 6000m.

6000m. TEST in 1:51,5
Splits: 7:19,8 - 7:25,1 -7:20,3
3000m WU in 1:55,7
Far from easy - Hard work

none

Supposed to be the 3x4000m@HR144-163-156.
Started fast to get 144 after 2 min. No way HR163. Reduced training. TE 4,0

7500m@HR 138 = 1:57,5.
8x500m@HR 144-163 with 500m@3min. pace.
2000m@HR138 as CD

Split time 4min. TEST

Last 4 min. of Step Test. Not too bad.

none

MP 14.881 1:00:00,0 08:00
5KP 1.000 0:03:39,8 500
2KP 500 0:01:44,3 500
250mP 250 0:00:45,9 500
100mP 100 0:00:17,3

60min@R138 Not too bad

6x5000m. without rest in prep. for 100km. Not too bad, not too good.

Split time 10km. race.

3000mWU@HR138 in 1:56,38 for 10000Test (1:52,8)
2000Mcd@hr138 in 2:08,0

10000m TEST for the ranking.
Aim for just under 38:00,0 = 1:54,0
Fast start. 5000m 1:52,3 6000m 1:52,4
TE4,6 Epoc254

3000WU?HR131 in 1:58,0 and 2000CD@HR138 in 2:08,1 before and after 3x400m. no rest.

3x4000m@HR 144/163/156 in 1:55,55
1:54,9 - 1:53,3 - 1:58,4
TE 4,5 Epoc 252

7500@HR138 in 1.58,0
8x500m@increasing HR144-159
2000@HR138 in 2:01,1
500@3mim between 10 sessions

3000mWU@HR138 for Vo2M training in 1:55,6

First 2000m of 3x(2000m@5kp/3000m@MP) For ranking

3x(2000m@HR163/159/163-3000m@HR138)
2000m in 7.07,8 S.B.

HM@HR131

60min@HR 138

250WU before and 2000CD after FM of today.

Supposed to do FM@HR138 in 2:03,5.
Zat er totaal niet in. Dus na 1/4M overgegaan op lager HR van 131. Viel toch niet me

Before and after 3x4000m@HR138
3000WU@HR125 = 1:58,6
2000CD@HR138 = 2:00,1