WOD = 10x1´1´r
Mot easy but doable. Target all sub 2:00
On 11/11 did the same in 1:59,7. Now in 1:58,12. Hard but up…

Just a 1 minute WU

Building up Endurance. Yesterday 32K, today 34K. Problems with watches so had to give up cycling on Capped HR 128-161. Tried more or less…

2 days rest and now a longer 32K easy and comfortable ride. Target 32 splits startng at HR 127 till HR 159. Negative split

Just wanting to do a 30K up to HR 159, but was not to be. Equipment failed so lost 40 sec on first K, after that very steady easy session…

Just a 30´at Capped HR 140

28K at Capped HR 140

Rest day yesterday
HM at pace 2:04
Not too bad

Last day of the year and as usual try to do something long. Managed to do the 40K. Target 40 aplits van 125-164. fat negative split 44:00…

Pfff that was no pice of cake.
WOD 1-2-3-4-3-2-1 on SE with r 1´
Long time I had long problems - coughing

Total controlled 29K. All HR Capped from 133 till 161 in 29 splits.

Same session as 1 month ago on the Rower. This is a tuff one. 4-3-2-1-2-3-4 18´AVT 2:04,21 opposed to
2:05,6´ r2´A…

HR Capped session:
28K at HR Record pace of nearly 5 years ago.
Reach HR realtively easy but pace is some 10 sec p/500m slower

Intentie was om een 40K te doen in onder 2:08. But HR too soon too high. Fiest wanted to stop afre 20 after that HM, 24 but did 25K

Just before dinner a quick 30´Slow start and aiming for 14.500m. Half way just on scheme. Last 2´in 1:56,8

Lazy inactive day. At 19;00 after snacks dome the WOD. 1´-2+3´4´5´ r2´
Targets. 2:03 - 2:06,0 - 2:08,5…

Another approach. Wanted to get to HR 140 a,s,a,p. and after that see how pace dropped art same HR. Conclusion allot; 140 after some 4&ac…

Just some peddling, No target. Once roling deciede to do 3'º at Capped HR 127

Juat a long one. 40K was a too big step from about 28. Earlier this week 30K, so now 32K. Went pretty easy and good with low HR.30´…

Cycling goes relatively easy now it is cooler. Opted for a 20K. Tarhet 30´in 14.000 and than 3 splits of 2:06 - 2:05 - 2;03. All do…

Bit uncertain what to do. Looks like that I have kind of reached the limit with the amount of training I do. Wanted to see if I could a 4…

Colder. Intention was to get close of better than SB of 14.606. Went rather smoothly and with negative splt managed + 50m. Not allot but…

Cold day to our standrds.
Lunch and at 18:30 a 30´BE. Target 14.500m.
Negative split