intervaller intervals (hills) 16:31 [5] * 3.0 km (5:30 / km) +300m 3:40 / km
shoes: walsh
Hill-intervals in Petersburg. The interval was about 1000m long. and totally the climb was 300m, it's the same climb as at the competitions in Italy. The interval was first steep uphill (alot of lactic acid), then flat, uphill, downhill and quite steep uphill again. The two firts intervals took 5.17 min, and the third took 5.47min. Our plan was to run five intervals, but this three were absoulutely enough. I run with Coach Peter and Kristin, who is also going to Italy and jwoc, yaay! :D The training was sweet!
cykling (bike) 45:00 [3]
Biking to Älgsjön and back in the evening 25+20 min. It was alot of people at the lake, even if it was quite late in the evening. But then was also the weather beatiful and the view at the lake awesome!