The easy week:
2x(30min@HMP/MP)+3m.rest
Target : 2:00,6/144 - 2:03,7/150
Real…

Warming-Up for 2.000m
5min till HR 138
5min till HR 150
Some 15-20 stokes sprint

Pretty disastrous on line race 1st. time. Target 7:20,0
All went wrong...7:30,4 with a temperature of 41,2º and Hum.21%

Aim: 5km.@2:00,6/HR138+
10x500m@1:52,8/HR 145-163
Real: 6km.@1:59,7/HR139+
10x500m@1:50,9/HR 150-170
Too fast and h

3x30min@MP/10KP/MP
Aim: 2:03,7/150 1:56,6/163 2:03,7/156
Done: 1:59,9/139 1:57,3/163 2:02,2/156
Not too bad.

Aim 1/3M. 2:03,7/HR138
Real 1/3M. 2:02,9/HR140
Average within the target

Aim:4x(7,5min@1;54,7/2:03,7
1:52,0/154 1:59,8/146
1:54,5/158 2:03,0/148
1:54,7/162 2:03,7/152
1:55,6/163 2:03,7/

2nd. 45min.@2:05,1 HR 150
Average

Com. problems.
Aim: 2x45min@MP rest 4,5 min. HR 144/150
Done 1st, in 2:01,0 HR 144

Target: 5km.@2:03,7/HR138+10x500m@1:52,8/HR 145-163
Training:
5km.@1:59,0/HR135+10x500m@1:50,9/HR 145-163
Pretty goo

Target: 1/3MR@MP is 2:03,7 with MHR 138 Training: Avg. 2:02,4 with 138
Good first 30min. in 2:00,0

4x20min - 2m.rest
Aim: 2:00,6/144-1:56,6/163-2:03,7/156- 2:05,6/150
Result: 1:58,3/141-1:55,3/163-2:01,3/156-2:03,9/1

Aim: 2x(4x7,5min@1;54,7/2:03,7)
1:52,4/154 1:59,8/146
1:54,5/158 2:03,0/148
1:54,7/162 2:03,7/152
1:55,6/165 2:03,8/

Manual entry. Supposed to do 2x40min.
Heartbelt did not work.Stopped after 20min=5.00m. Pulse 138 (Good)

Aim 20:00min@2:03,7 HR 144 & 40min@2:03,7 HR 150.
Reality:
20:00 in 2:00,1 HR 145
40:00 in 2:02,3 HR 150

To end the training 10x500m@3,5KP = 1:52,8.
Pretty nice and easy. Total average 1:52,2.
TE=3,2 AC=9,5

Trying to copy 7:34,0 pace of G.K.to see what my heart does at this speed.
MHR 151 and pretty easy.

Trying to copy the 2k.of RJ in 7:42,0 to see what heart does. 169 his opposed to 145 of moi.

Target:
1/3MR@Default is 2:05,3 with MHR 138
Training:
Avg. 2:03,0 with 137
TE=3,2 AC=10,0.

3x(20min@HMP/10KP/MP)
Aim:
2:00,6/150-1:56,6/163-2:03,7/156
Result:
1:59,2/144-1:57,2/163-2:03,9/157
TE=4,0 / AC=10

TE 4x6min@5KP/9min@MP
Aim 5KP = 1:54,7 MP 2:03,7
1st 1:52,9 and 1:59,8
2nd 1:53,8 and 2:01,3
TE=4,0 AC=10,0.

Well not in the mood, feeling to positive. After first half training did 30min @ defailt pace with MHR 140 in 2:04,9

2x(2x7,5m@1:55,6/7,5m@2:03,7)
1:55,4 149
2:02,1 144
1:58,5 152
2:04,7 148
1:57,9 159
2:06,6 150
1:59,2 163

5km.@MP = 2:01,3 HR. 131
+ 10x500m@10KP (1st. 250 hard)= 1.54,3 and easy 250m in between.
Avg. 1:53,7 HR. Avg. 151,4

4,6 Training yesterday
1/3Mar@Default is 2:04,6 with MHR 138
Went in Avg. 2:02,6 slightly better than last time.