1.000.warm-up
6 x 1min fast 2 min slow
5 min rest
6 x 1min. hard 2 min. slow

3.000m. in 2:00,5
3.000m. in 1:54,2
3.000m.in 1:58,7

Very easy at 1:57,5

Hmmm

1/3 Marathon limit 60:00 min.

2000m in 1:59,3
2000m. in 2:00,0
2000m. in 2:03,4
2000m. in 2:04,1
2000m. in 2:02,8

3000m in 2:00,7
3000m in 1:53,5
3000m in 1:58,5

2000m in 7:57,8
2000m in 7:58,1
2000m. in 7:57,4
2000m. in 7:57,9
2000m. in 7:57,8

4000 in 1:59,8
4000in1:59,3
2000 in 2:11,3 (dead and tired)

Easy piece of rowing

Supposed to be 20km.but the bloody pain in the but!

3500 in 2:01,7
3500 in 1:56,1
3500 in 1:58,8

1000
1500-2000
1500-2000
1500-2000

1:58,7
1:58,7
1:58,7
1:59,4
1:57,7

3000m - 2:01,5
3000m - 1:54,0
3000m - 1:58,7

1:59,0
2:00,5
2:01,1
2:01,6
2:01,6
2:01,6
2:01,6
2:01,9
2:01,8
2:…

On the way to 30km. but too much pain in the bud

2:01,5
1:53,7
1:59,8

1000m warm-up
3x
1.000m. 5kmP
2.000m.MPH

2:00,7
1:59,5
1:59,4

1:59,9
1:58,9
1:59,1
1:59,6
1:56,1

1:59,9
2:00,0
1:59,9
1:59,9
2:00,0

4.000 in 2:00,9
4.000 in 1:55,0
4.000 m .in 1:59,2

15km in 2:02,6
20km. in 2:03,0