ES.W7/9 E.2X30MIN_2:00R/W.BsTs

E/30:00.0MIN 7632M 25R 01:57.9AVG 213WT
TE3.2 150AHR UT1/80% 164MHR 372KCAL
TIME METRES R AVG WATTS
06:00.0 1501 25 01:59.9 203
12:00.0 1513 25 01:58.9 208
18:00.0 1526 25 01:57.9 213
24:00.0 1539 25 01:56.9 219
30:00.0 1552 25 01:55.9 224

2MIN REST

E/30:00.MIN 7712M 25R 01:56.7AVG 220WT
TE3.6 161AHR TR/86% 173MHR 493KCAL
TIME METRES R AVG WATTS
06:00.0 1513 25 01:58.9 208
12:00.0 1526 25 01:57.9 213
18:00.0 1539 25 01:56.9 219
24:00.0 1553 25 01:55.9 225
30:00.0 1581 26 01:53.8 237

W/BICEPS.TRICPES
db biceps curl 17.5k
bb reverse biceps curl 35k
cable triceps ext 40k
mc triceps ext 100k
abs and stretches

note: better, not 100% though

ES.W7/9 E.5X12MIN_2:00R/W.ChBk

E/5X12MIN/2:00R 15032M 24.2R 01:59.7AVG 204WT
TE3.2 145AHR UT1/77% 154MHR 722KCAL
TIME METRES R AHR AVG WATTS
12:00.0 3045 25 138 1:58.2 212
12:00.0 3016 24 147 1:59.3 206
12:00.0 2985 24 147 2:00.6 200
12:00.0 2990 24 148 2:00.4 201
12:00.0 2996 24 147 2:00.1 202
REST 86M

W/CHEST.BACK
bb bench press 80k
db incline flyes 17.5k
lat pulldown 86k
seated row 68k

note: minimum effort, sweating out cold

ES.W7/9 E.3X20MIN_2:00R/2K

E/07:52.2MIN 2000M 25R 01:58.0AVG 213WT
TE2.0 146AHR 159MHR 89KCAL
26/1:59.3, 25/1:58.6, 25/1:58.6, 24/1:55.7

E/07:23.2MIN 2004M 26R 01:50.5AVG 259WT
TE2.2 161AHR 170MHR 112KCAL
TIME METRES R AVG WATTS
03:42.0 1000 26 1:51.0 256
03:39.9 2000 26 1:49.9 263
00:01.3 2004 00 2:42.5 082

E/3X20MIN/2:00R 15003M 24R 01:59.9AVG 203WT
TE4.3 159AHR 166MHR 951KCAL
target: perfectly flat paced/rated 2:00avg at 24spm
TIME METRES R AHR AVG WATTS
20:00.0 5001 24 157 1:59.9 203
20:00.0 5001 24 159 1:59.9 203
20:00.0 5001 24 161 1:59.9 203
REST 303M

E/07:15.5MIN 2000M 27R 01:48.8AVG 271WT
TE2.3 165AHR 179MHR 114KCAL
TIME METRES R AVG WATTS
01:50.9 0500 27 1:50.9 257
01:50.7 1000 27 1:50.7 258
01:49.6 1500 27 1:49.6 266
01:44.3 2000 29 1:44.3 308

note: loads of metres, main target not met

ES.W6/9 E.3X20MIN_2:00R/W.LgSh

E/3X20MIN/2:00R 15390M 24.1R 01:57.0AVG 219WT
TE4.8 163AHR 178MHR 958KCAL
target:
2:00/1:59/1:58/1:57/1:56 every 4min [1st]
1:59/1:58/1:57/1:56/1:55 every 4min [2nd]
1:58/1:57/1:56/1:55/1:54 every 4min [3rd]

20:00.0MIN 5086M 23.8R 155AHR 01:57.9AVG 213WT
TIME METRES R PACE WATTS
04:00.0 1000 24 02:00.0 203
08:00.0 1009 23 01:58.9 208
12:00.0 1017 24 01:57.9 213
16:00.0 1026 24 01:56.9 219
20:00.0 1034 24 01:56.0 224

20:00.0MIN 5130M 23.8R 165AHR 01:56.9AVG 219WT
TIME METRES R PACE WATTS
04:00.0 1009 23 01:58.9 208
08:00.0 1017 23 01:57.9 213
12:00.0 1026 24 01:56.9 219
16:00.0 1034 24 01:56.0 224
20:00.0 1044 25 01:54.9 230

20:00.0MIN 5174M 24.6R 169AHR 01:55.9AVG 224WT
TIME METRES R PACE WATTS
04:00.0 1017 24 01:57.9 213
08:00.0 1026 24 01:56.9 219
12:00.0 1035 24 01:55.9 225
16:00.0 1044 25 01:54.9 230
20:00.0 1053 26 01:53.9 236

R/30:00MIN 10.0KPH 137AHR 143MHR

W/LEGS.SHOULDERS
bb squat 70k
db leg ext 50k
mc calf rot 170k
db shoulder press 27.5k
db flyes 15k
abs and stretches

note: not very tired except killed quads, target met, next time all 1s faster

ES.W6/9 2X30MIN_2:00R/w.ChBk

E/2X30MIN/2:00R 15452M 24R 01:56.4AVG 221WT
TE5.0 166AHR TR/88% 179MHR 998KCAL
TIME METRES R AVG PACE WATTS
30:00.0 7716 25 161 01:56.6 221
30:00.0 7736 24 170 01:56.3 222

W/CHEST.BACK
bb bench press 85k
db incline press 17.5k
dual axis lat pulldown 95k
db one hand row 27.5k
abs and stretches

note: nice and sweaty