Trying to make a habit of doing a 5' easy WU before starting the training,

42´and things are going pretty well. Easy crushing with Capped HR 152.

Few minutes rest and another 4' on the Rower.

Just want to see what the difference is between a cold start and one with a light 5' WU. The difference is significant

After the 5' WU a very good and relaxed 41'. In fact, the pace and the HR was slightly better compared to the 40K I was doing s…

Day 9 of the year.
Another minute now being 40.
Routine

Just a 4' to finish day 8 of the year

Another day and another +1' session.
Same pace. HR lower

Continuing the sequence. Added another minute at pace between 1:59 and 2:00

Set my mind on breaking my WR/PB/SB on the 40K. This was the WU of 5' followed by 2 calibration sessions.

Attack on 40K WR/PB/SB. Had to dive under 1:20:00,0. Target pace 30´15.200m. (15.195m) 60' 30.200m (30.185m) 30K 1:20:00,0 and…

To finish todays session with a Miler on the Rower. Not as easy as hoped.

Continuing the sequence after yesterdays WR on the 60'

Attack on the WR 60' which I lost earlier this week to another Dutchman. Distance to beat was 30.409m. Based on the training session…

Juts a light and short WU in preparation for an attack on my world hour record which I lost some days ago.

Cold in the Algarve to our standard.
In the morning 34' and very easy with low HR and faster than yesterday.

For the time being decided to continue with the X-Mas challenge carrying it into January. So adding 1 min every day with a target pace of…

To finish day 1 of the year 2019 a 4' session to be done on Rower at same pace as the Bike Erg.

3 hours sleep after New Years eve but no problems. As we had visitors opted for an easy 32' at Pace just under 2:00. Easy enough wit…

To end the year with a 4' session of the Rower. That is what is was for 2018.

Attack of WR Record 60'. Was not to be after yesterdays attempt. So had to settle for the 31' for the last X-Mas challenge with…

WU for attempt to attack 60´WR