Running warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics GEL Dirt Dog #3
Running trail/forest hills 11:15 [5] 3.0 km (3:45 / km)
shoes: Asics GEL Dirt Dog #3
Back-8:an in Vidingsjö
Started off easy in the first slope and then decided that we ran to slowly so I passed Dryml and Ptr. Since I felt a little bit bad yesterday I decided to take it easy and only run 4 intervals and then do some jogging. I ran 4 and then did some chasing behind Ptr for two intervals and then followed him when he did his last 10th interval. I tried to push him into doing a hard fast 10th interval and I pushed passed him in the last slope and headed of to the finish. It felt quite ok running, but I got very windy but my muscles felt very ok with the hard hills.
My times:
Didn't bring a watch but approx 2'15" on the interval and approx 70" of rest in between.
Running trail/forest hills 3:00 [4] 0.6 km (5:00 / km)
shoes: Asics GEL Dirt Dog #3
Followed Ptr on 2 bonus loops. (only last slope on the 8).
Did not push so hard.
Note
Got some bad caugh in the evening after the training... Not good...