1:54.1/5.6/6.0/8/8.4/2:01.4/2.0/1.2/3/2/0.9/1.1/0.2/1.4/0.6/1:59.5/2:00.2/9/1:59.8/3.3 (26/7//) [vf1/6.3/138f2]

519/2/09/12/482/8/90/89/72/9/85/90/88/6/90/1/88/94/2/5/0/2//83/91/2/4/500/21 = 7391/407 (26/7//8) [MQ6.0/127f2]

1:53.9/4.6/8.6/5/6/2/2:00.6/2.5/1.9/4/1:57.0/1.5=11:42.4/55.0 (26/7)

6/1 7.95km/44:26=10.7km/h run; 1:50//1:59.8// approx.; 7/1 6.58km/36:30=10.8km/h

2' Warmup + 5x100, 30"R 459/16.4/17.2/4/7/5 (24/40/2/1///) [MQ145/7.0f0]

3:56.4/4:02.7/1.7/2.5/8.9/11.3/10.1/11.2/9.6/13.3/17.2/16.4/6/25.1/1.4/43.6/34.2/41.9/55.7/38.4/4.5+25.7/97m (27/8/30) [MQ137/6.0f2]

3:55.3/6.0/8/1/0/4:05.8/4.4/0/0.7/6/13.5/8.5/31.5/8.9/7.6/8.6/5.8/7.1/37.5/15.3/6.6+21.3/97m (26/7//) [MQ137f2]

2047/43//29/1991/79 + 1103/5:37.0 (26) [NufCh 137f2] HD one hr effort. L leg locked out at 53'. 10k=39:23.3

1:55.1/7.0/1/55.5/2:04.7/1.6/2.0/0.5/1:59.0/7.9/2:03.5//1:58.1/0/7.9/2:06.1/2.0/5.5/1.7/1:50.9 [MQ137f2] (26//7//)

513/0//1//07/6//7/4/6/3/4/6/3/484/91/2/0///87/92/4/3/83/6/7/9/532 (26/7//8) [MQ133/6.0f2]

20.2/19.7/8/7/20.1/2.9/3.7//1/2 = 1:39.5/56.6 (30/27//30/27/9/5/5/9/6) [MQ145/6.5f1]

5x100m :4' rest 16.7/5/4/3// (43/0///1) [MQ145/61/83f0]

Warmup

262/57/9/64///3/59/6///4/5/4/7/5/9/8/7/6/4/5///6/4/5/4/6/66=3880/3845 (26//7//) [MQ137/6.0f2]

513/1/9/30//+8m/1.9" [MQ137/6.0f2] (25/7) intended 60' interrupted. Good warmup it seems...

45.4/4.5 7th BRIC15. 2nd best ever. DF152f1

3:57.6/1/6.8/5.3/48.3 (25/6///7)

5x500 15' rests 1:35.0/6/6.5/7/8.1 (31/0//2/0) [MQ7.5-6.5/162-150f0/1]

Warmup

[346] /04/9/7/24 5*1' 3'R (35/29/30//3) [HG7.5/162f1]

[HG7.5/162f1] warmup

3:53.9/5.5/6.6/2/9/7.6/1/4:01.3/7.0/3:55.1 = 19:39.1/58.2 (26/7/6/7)

3:54.2/4.7/5.7/3/2.4 (26///7) [HG6.5/132f2]