Warmup and a bunch of drills before the intervals.
Cross-Training30:00 [3]
The track was occupied a myriad adorable Swedish children when we got there, so I did some time on an erg with Alli showing me proper form.
12 PM
Running50:50 shoes: Marc's Mizunos
Track intervals on the indoor track in Västerås. I did Johan's workout: 3x(800-600-400-200) with 90 seconds rest between intervals and 3 minutes between set. A good workout. The goal was to start conservatively and go faster on each set. The running felt better with each interval. I really need to do more of these.
Running1:10:40 [3] 9.86 mi (7:10 / mi) +103m6:57 / mi
Steady-state run with Ross on the mostly ice-free sidewalks of Uppsala instead of doing a tisdagsbana. A nice run with great company. I clearly need to do more of this to get into reasonable running shape.