Notes
33 km (11 x-big-laps): 2.52:35
through 2 laps (6 km)
30:30 (140 bpm), 1.02:00 (140 bpm), 1.33:40 (145), 2.05:20 (145 bpm), 2.37:00 (145 bpm), 2.52:35 (180 bpm)
(30:30, 31:30, 31:40, 31:40, 31:40)
It is the fastest time for 11 laps. For the first time, I used a count through two laps. It helps to keep even running. All intetvals are the same: 2 laps - 31:30-31:40, the 11th laps is faster than before. It is important to have HR 140 bpm at the beginning and during this long run