Decided to take it easier.
Instead of mu usual 3x4000m@HR 144/156/150 or 138/150/144 now only HR 138. TE 3,3

HM@HR131 as recovery Row.
Was OK but very unlikely/impossible that we can keep this pace for 100KM

WU for 30min TEST

Test

After 30min TEST a 10.000@HR 138 to get used to longer distances i.a.w. prparing for 100.000 in December.

First done 8min WU@HR 1:58,0
Supposed to do 30min@capped HR 156 but after slow start speeded up to 8007 MHR 174! TE 4

HM@HR138. First 20min on good pace, after that HR started to climb too quickly due to higher Temp. TE 3,3 Epoc 111

Last ession of the long training.

After relaxes 60min. some VO2M training.
1000@HR 144
500@HR 150
250@F.O.
View workout

60min@HR 131. Due to climbing temperatures the speed is going down as esxpected.

WU 12min@1:56,4
TEST 60min
CD 8min@2:06,4

60min TEST for the ranking
WU 12min@HR138=1:56,4
Race Steady
CD 8min@HR138=2:06,4
MHR 170 TE 5,0 Epoc 322 Weight 88

Cycling day, but rain again!
So instead 30KM@HR125 = 60%
Not too bad. TE2,1 Epoc32!

WU&CD for 3x4000m
WU@HR125 = 1:59,9
CD@HR138 = 1:59,3

3x4000m LT Training (no rest) light version: HR@138-150-144
TE 3,7 Epoc 161

5x500m@increasing HR 144-150-153-163-149 with 500m. Easy.
CD 2500@HR138 in 2:00,9

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CU on VO2M

First 4 splits of VO2M training:
3x(2000m@KP/3000m@MP)
15000 in 1:55,7
TE 4,7 Epoc 264

First split of VO2M training
3x(2000@KP/3000@P)

Recovery Row
HM@HR131
TE 2,6 Epoc 63 Temp. 18,5 Hum. 85%

Part of LT session after 60min in 1:59,0

After 60min. in 1:59,0
1000/750/500/250/100 for the ranking.

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