Build Up Period

[OsirisD]

Day 07 - easy 10km; 55:26 @ 5.33/km @ 149bpm

Day 08 - 6 x 1k(ran on a 400m track):

• km 1 -> 4m:03s @ 174 bpm avg
  [INDENT]r1 -> 1m @ 159 bpm avg[/INDENT]
  
• km 2 -> 4m:01s @ 174 bpm avg
  [INDENT]r2 -> 1m @ 162 bpm avg[/INDENT]
  
• km 3 -> 4m:00s @ 176 bpm avg
  [INDENT]r3 -> 1m @ 168 bpm avg[/INDENT]
  
• km 4 -> 4m:02s @ 177 bpm avg
  [INDENT]r4 -> 1m @ 170 bpm avg[/INDENT]
  
• km 5 -> 3m:56s @ 178 bpm avg
  [INDENT]r5 -> 1m @ 173 bpm avg[/INDENT]
  
• km 6 -> 3m:59s @ 178 bpm avg
  [INDENT]r6 -> 1m @ 173 bpm avg[/INDENT]
  

Day 09 - 75min road cycling; 31.52km @ 25.5kph avg @ 310m elevation gain @ 145bpm avg

Day 10 - easy 90min; 15.49km @ 5.49/km @ 150bpm avg

Day 12 - 5k paced(progressive), ran around town, GPS based data; 20:25 @ 4.05/km @ 176 avg bpm:
* km 1 - 4.13
* km 2 - 4.10
* km 3 - 4.04
* km 4 - 4.00
* km 5 - 3.58