In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Trail running||5|| 7:42:00|| 52.23||(8:51)|| 84.05||(5:30)|| 1292|
| ||Cycling||2|| 2:09:00|| 28.71||(4:30)|| 46.2||(2:48)|| 431|
| ||Strength||1|| 30:00|
| ||Total||7|| 10:21:00|| 80.93|| 130.25|| 1723|
|averages - sleep:9 weight:62.5kg|
Trail running intervals 1:00:00  11.22 km (5:21 / km) +94m 5:08 / km
ahr:160 max:182 slept:9.0 weight:62.5kg
6x4min trail intervals on Vibyspåret with 2min jog recoveries
Trail running long 1:30:00  18.03 km (5:00 / km) +147m 4:48 / km
Midweek half long run around Järvafältet
Trail running hills 1:28:00  12.0 km (7:20 / km) +488m 6:06 / km
10 x Väsjöbacken straight up and jog down along the road. Ran all reps but it was insanely steep and my legs were burning. Splits 3:00-3:30. 4x100m strides at the end.
Cycling (mtb) 56:00  18.0 km (3:07 / km) +136m 3:00 / km
Easy evening ride around Järvafältet with Sami.
Strength (circuit) 30:00 
Trail running long 2:22:00  25.1 km (5:39 / km) +329m 5:19 / km
ahr:148 max:170 slept:9.0
Long trail run on small paths in Järvafältet in beautiful sunshine. Legs bit tired from yesterday but otherwise pure pleasure! :)
Trail running 1:22:00  17.7 km (4:38 / km) +234m 4:21 / km
Lida Löparfestival 18k trail race, Lida Naturreservat. What a wonderful trail race! Very runnable and beautiful trail course in Tullinge on heavily undulating ski tracks. Otherwise very runnable but steep hills made it tough. Could feel early on yesterday's cycling in my quads but somehow I managed to ignore the pain and ran a decent race very close to the men's winner. I started offensively and ran the first two kilometres at 4:15 pace with the top two men. But they pushed hard in the hills and after a while I couldn't keep up with them anymore. Then I was on my own some kilometres until a third guy came and passed me in the toughest ascend a bit before the half way mark and left me quickly behind. After the drink stop at 9k I got some new energy and decided to push harder in order to keep the guy in sight and after a while there was an easier stretch where I managed to close the gap between us inch by inch. At 13k I caught up with him but he noticed it and left me again in the next hills. I closed the gap one more time but he wasn't happy to have me on his heels and he pushed hard the last 5k. I kept seeing him but had no chance catching him in the hills. Anyway I was happy to finish as first lady not too far behind the fastest guys :) Results: https://results.sporthive.com/events/6271690710827...
Cycling (road) 1:13:00  28.2 km (2:35 / km) +295m 2:28 / km
First road bike ride of the year! Finally warm enough to take Forme out for a ride. Easy evening ride with Sami to Vallentunasjön, then Skålhamravägen north and Gudbyvägen home. Hills were tough but otherwise nice.
all weeks |