Training

 

Now for the fourth month of training on the rollers.

25

5’ 65% FCMAX

5’ 75% FCMAX

25’ 80% FCMAX

10’ 85% FCMAX

10’ 80% FCMAX

5’ 65% FCMAX

26

5’ 65% FCMAX

5’ 75% FCMAX

45’ 80% FCMAX

5’ 65% FCMAX

27

5’ 65% FCMAX

5’ 75% FCMAX

35’ 80% FCMAX

10’ 85% FCMAX

5’ 65% FCMAX

28

5’ 65% FCMAX

5’ 75% FCMAX

25’ 80% FCMAX

20’ 85% FCMAX

5’ 65% FCMAX

29

5’ 65% FCMAX

5’ 75% FCMAX

60’ 80% FCMAX

5’ 65% FCMAX

30

5’ 65% FCMAX

5’ 75% FCMAX

40’ 80% FCMAX

20’ 85% FCMAX

5’ 65% FCMAX

31

5’ 65% FCMAX

5’ 75% FCMAX

30’ 80% FCMAX

30’ 85% FCMAX

5’ 65% FCMAX

32

5’ 65% FCMAX

5’ 75% FCMAX

70’ 80% FCMAX

5’ 75% FCMAX

5’ 65% FCMAX

 

 

Now for the third month of training on the rollers.

17

5’ 65% FCMAX

5’ 75% FCMAX

15’ 80% FCMAX

5’ 85% FCMAX

25’ 80% FCMAX

5’ 65% FCMAX

18

5’ 65% FCMAX

5’ 75% FCMAX

50’ 80% FCMAX

5’ 65% FCMAX

19

5’ 65% FCMAX

5’ 75% FCMAX

15’ 80% FCMAX

10’ 85% FCMAX

15’ 80% FCMAX

5’ 85% FCMAX

5’ 65% FCMAX

20

5’ 65% FCMAX

5’ 75% FCMAX

20’ 80% FCMAX

5’ 85% FCMAX

20’ 80% FCMAX

5’ 85% FCMAX

5’ 65% FCMAX

21

5’ 65% FCMAX

5’ 75% FCMAX

60’ 80% FCMAX

5’ 65% FCMAX

22

5’ 65% FCMAX

5’ 75% FCMAX

20’ 85% FCMAX

25’ 80% FCMAX

5’ 65% FCMAX

23

5’ 65% FCMAX

5’ 75% FCMAX

25’ 80% FCMAX

20’ 85% FCMAX

5’ 65% FCMAX

24

5’ 65% FCMAX

5’ 75% FCMAX

15’ 80% FCMAX

10’ 85% FCMAX

15’ 80% FCMAX

5’ 85% FCMAX

5’ 65% FCMAX

 

 

Now for the second month of training on the rollers.

9

5’ 60% FCMAX

5’ 70% FCMAX

40’ 80% FCMAX

5’ 85% FCMAX

5’ 65% FCMAX

10

5’ 65% FCMAX

5’ 75% FCMAX

10’ 80% FCMAX

5’ 85% FCMAX

10’ 80% FCMAX

5’ 85% FCMAX

15’ 80% FCMAX

5’ 65% FCMAX

11

5’ 65% FCMAX

5’ 75% FCMAX

5’ 80% FCMAX

5’ 85% FCMAX

5’ 80% FCMAX

5’ 85% FCMAX

25’ 80% FCMAX

5’ 65% FCMAX

12

5’ 65% FCMAX

5’ 75% FCMAX

5’ 80% FCMAX

10’ 85% FCMAX

5’ 80% FCMAX

10’ 85% FCMAX

15’ 80% FCMAX

5’ 65% FCMAX

13

5’ 65% FCMAX

5’ 75% FCMAX

20’ 80% FCMAX

5’ 85% FCMAX

20’ 80% FCMAX

5’ 65% FCMAX

14

5’ 65% FCMAX

5’ 75% FCMAX

10’ 80% FCMAX

10’ 85% FCMAX

10’ 80% FCMAX

10’ 85% FCMAX

5’ 80% FCMAX

5’ 65% FCMAX

15

5’ 65% FCMAX

5’ 75% FCMAX

45’ 80% FCMAX

5’ 65% FCMAX

16

5’ 65% FCMAX

50’ 80% FCMAX

5’ 65% FCMAX

 

 

29

5km 60-70% FCMAX

60km 70-80% FCMAX

20km 75-85% FCMAX

60km 70-80% FCMAX

5km 50-60% FCMAX

30

5km 60-70% FCMAX

60km 70-80% FCMAX

20km 75-85% FCMAX

70km 70-80% FCMAX

5km 50-60% FCMAX

31

5km 60-70% FCMAX

70km 70-80% FCMAX

20km 75-85% FCMAX

70km 70-80% FCMAX

5km 50-60% FCMAX

32

5km 60-70% FCMAX

170km 70-80% FCMAX

5km 50-60% FCMAX

 

 

25

5km 60-70% FCMAX

35km 70-80% FCMAX

10km 75-85% FCMAX

35km 70-80% FCMAX

10km 75-85% FCMAX

25km 70-80% FCMAX

5km 50-60% FCMAX

26

5km 60-70% FCMAX

45km 70-80% FCMAX

10km 75-85% FCMAX

60km 70-80% FCMAX

5km 50-60% FCMAX

27

5km 60-70% FCMAX

45km 70-80% FCMAX

20km 75-85% FCMAX

60km 70-80% FCMAX

5km 50-60% FCMAX

28

5km 60-70% FCMAX

55km 70-80% FCMAX

20km 75-85% FCMAX

60km 70-80% FCMAX

5km 50-60% FCMAX

 

 

21

5km 60-70% FCMAX

25km 70-80% FCMAX

10km 75-85% FCMAX

25km 70-80% FCMAX

10km 75-85% FCMAX

25km 70-80% FCMAX

5km 50-60% FCMAX

22

5km 60-70% FCMAX

25km 70-80% FCMAX

15km 75-85% FCMAX

25km 70-80% FCMAX

10km 75-85% FCMAX

25km 70-80% FCMAX

5km 50-60% FCMAX

23

5km 60-70% FCMAX

25km 70-80% FCMAX

15km 75-85% FCMAX

25km 70-80% FCMAX

15km 75-85% FCMAX

25km 70-80% FCMAX

5km 50-60% FCMAX

24

5km 60-70% FCMAX

35km 70-80% FCMAX

10km 75-85% FCMAX

25km 70-80% FCMAX

15km 75-85% FCMAX

25km 70-80% FCMAX

5km 50-60% FCMAX

 

 

17

5km 60-70% FCMAX

10km 70-80% FCMAX

10km 75-85% FCMAX

10km 70-80% FCMAX

10km 75-85% FCMAX

20km 70-80% FCMAX

1km 85% FCMAX

20km 70-80% FCMAX

5km 50-60% FCMAX

18

5km 60-70% FCMAX

20km 70-80% FCMAX

10km 75-85% FCMAX

20km 70-80% FCMAX

10km 75-85% FCMAX

20km 70-80% FCMAX

5km 50-60% FCMAX

19

5km 60-70% FCMAX

25km 70-80% FCMAX

10km 75-85% FCMAX

20km 70-80% FCMAX

10km 75-85% FCMAX

20km 70-80% FCMAX

5km 50-60% FCMAX

20

5km 60-70% FCMAX

25km 70-80% FCMAX

10km 75-85% FCMAX

20km 70-80% FCMAX

10km 75-85% FCMAX

25km 70-80% FCMAX

5km 50-60% FCMAX

 

 

13

5km 60-70% FCMAX

10km 70-80% FCMAX

1km 85% FCMAX

10km 70-80% FCMAX

1km 85% FCMAX

10km 70-80% FCMAX

1km 85% FCMAX

5km 70-80% FCMAX

1km 85% FCMAX

10km 65-75% FCMAX

1km 80% FCMAX

10km 65-75% FCMAX

1km 80% FCMAX

10km 65-75% FCMAX

5km 50-60% FCMAX

14

5km 60-70% FCMAX

10km 70-80% FCMAX

1km 85% FCMAX

10km 70-80% FCMAX

1km 85% FCMAX

10km 70-80% FCMAX

1km 85% FCMAX

10km 70-80% FCMAX

1km 85% FCMAX

10km 65-75% FCMAX

1km 80% FCMAX

10km 65-75% FCMAX

1km 80% FCMAX

10km 65-75% FCMAX

5km 50-60% FCMAX

15

5km 60-70% FCMAX

15km 70-80% FCMAX

1km 85% FCMAX

10km 70-80% FCMAX

1km 85% FCMAX

10km 70-80% FCMAX

1km 85% FCMAX

10km 70-80% FCMAX

1km 85% FCMAX

10km 65-75% FCMAX

1km 80% FCMAX

10km 65-75% FCMAX

1km 80% FCMAX

10km 65-75% FCMAX

5km 50-60% FCMAX

16

5km 60-70% FCMAX

15km 70-80% FCMAX

1km 85% FCMAX

10km 70-80% FCMAX

1km 85% FCMAX

10km 70-80% FCMAX

1km 85% FCMAX

10km 70-80% FCMAX

1km 85% FCMAX

10km 65-75% FCMAX

1km 80% FCMAX

10km 65-75% FCMAX

1km 80% FCMAX

15km 65-75% FCMAX

5km 50-60% FCMAX

 

 

 

9

5km 60-70% FCMAX

15km 70-80% FCMAX

1km 85% FCMAX

15km 70-80% FCMAX

10km 65-75% FCMAX

1km 80% FCMAX

15km 65-75% FCMAX

5km 50-60% FCMAX

10

5km 60-70% FCMAX

15km 70-80% FCMAX

1km 85% FCMAX

15km 70-80% FCMAX

15km 65-75% FCMAX

1km 80% FCMAX

15km 65-75% FCMAX

5km 50-60% FCMAX

11

5km 60-70% FCMAX

10km 70-80% FCMAX

1km 85% FCMAX

5km 70-80% FCMAX

1km 85% FCMAX

10km 70-80% FCMAX

1km 85% FCMAX

5km 70-80% FCMAX

1km 85% FCMAX

10km 65-75% FCMAX

1km 80% FCMAX

20km 65-75% FCMAX

5km 50-60% FCMAX

12

5km 60-70% FCMAX

10km 70-80% FCMAX

1km 85% FCMAX

5km 70-80% FCMAX

1km 85% FCMAX

10km 70-80% FCMAX

1km 85% FCMAX

5km 70-80% FCMAX

1km 85% FCMAX

10km 65-75% FCMAX

1km 80% FCMAX

10km 65-75% FCMAX

1km 80% FCMAX

10km 65-75% FCMAX

5km 50-60% FCMAX

 

 

5

5km 60-70% FCMAX

20km 70-80% FCMAX

1km 85% FCMAX

20km 65-75% FCMAX

1km 80% FCMAX

5km 60-70% FCMAX

6

5km 60-70% FCMAX

10km 70-80% FCMAX

1km 85% FCMAX

10km 70-80% FCMAX

10km 65-75% FCMAX

1km 80% FCMAX

10km 65-75% FCMAX

5km 50-60% FCMAX

7

5km 60-70% FCMAX

15km 70-80% FCMAX

1km 85% FCMAX

10km 70-80% FCMAX

10km 65-75% FCMAX

1km 80% FCMAX

10km 65-75% FCMAX

5km 50-60% FCMAX

8

5km 60-70% FCMAX

15km 70-80% FCMAX

1km 85% FCMAX

10km 70-80% FCMAX

10km 65-75% FCMAX

1km 80% FCMAX

15km 65-75% FCMAX

5km 50-60% FCMAX