Training Log Archive: RosstopherIn the 1 days ending Nov 17, 2011:
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Thursday Nov 17, 2011 #
6 PM
Road run 10:28 [2] 1.9 km (5:31 / km) +17m 5:16 / km
Warm up before intervals. There is a thick layer, really thick layer, of frost on all the roads tonight, and running around was quite slippery. I wonder if the cold weather was keeping the numbers down tonight... still a big group, but not so many as we've had other intervals sessions.
Road run 56:21 12.38 km (4:33 / km) +63m 4:26 / km
A ladder session 1-2-3-4-5-5-4-3-2-1, with 90 seconds jogging rest between most of the intervals and 3 minutes between the two 5 minute intervals. The loop we ran tonight was a bit different, but still covered familiar territory for me - south of the Stadskoggen, then past the math building, and the BMC, then north of the Stadskoggen and back along Norbyvägen.
Henrik was leading the group tonight, running the fastest and also making a point of jogging all the way back to the slowest section of the group during the rest so as to keep everyone together. A nice team feeling when everyone starts all the intervals together.
A short cooldown after the session, then shower, sauna, and home to a dinner already prepared by Sam. Also got roped into testing christmas themed foodstuffs.... life is pretty good.
Henrik was leading the group tonight, running the fastest and also making a point of jogging all the way back to the slowest section of the group during the rest so as to keep everyone together. A nice team feeling when everyone starts all the intervals together.
A short cooldown after the session, then shower, sauna, and home to a dinner already prepared by Sam. Also got roped into testing christmas themed foodstuffs.... life is pretty good.