Easy running (treadmill) 20:00  4.0 km (5:00 / km)
First day with 10+ degrees here in Tromso this year so did my drills outside. 13cm snow has melted in 24 hours, only 95 to go!
After the warm-up ecmxercises I started jogging on the treadmill. Last week I didn’t perform that well from the start, so I ran a harder warm up than usual.
Started out flat, but then ran 5 minutes at 5 and 10%. Also did one minute of faster running at 1.5%.
Uphill tempo tempo (treadmill) 30:00  6.0 km (5:00 / km)
30’ tempo (10’ @ 8-12-14%)
Felt like I really hit the right effort from the go at 8%. My legs were feeling great and I was in control of my breathing. Increased the pace three times I think, but very gradually. The first 10 mins went by really quick.
I decreased the pace and set the incline to 12%. This was almost a completely opposite experience from my 10 mins at 8% incline. I was struggling with keeping up and found myself slowing down the pace from where I started at 12% three or four times. Again I did it gradually and not by a lot. The effort was definitely more of a 10k one than tempo effort. Got more in control of my breathing towards the end.
At 14% things went a lot better, but I also ran the first minute at a much easier effort than I had at 12%. Increased the pace several times, but by very little each time. Legs were turning around a lot better than at 12% and the effort was pretty much the same as at 8%.