running35:03 [4] 6.46 km (5:26 / km) +80m5:07 / km shoes: asics kayano
At Käferberg
4x30"/3'
Paces were:
3:23 (HR av. 176, max 185)
3:17 (HR av. 175, max 183)
3:46 (some uphill, also a little bit coordinative) (HR 178, max 184)
2:55 (slightly downhill) (HR 180, max 188)
running48:00 [3] 8.8 km (5:27 / km) +170m4:58 / km shoes: asics kayano
Balgrist-Elefantenbach-Balgrist.
Did 4x30"/3', the 3' running easily (probably aroung 6'30-7'/km). After the last 30", I walked for 30" (the last repetition was uphill, so just needed the break).
Good training- very nice weather. Felt great although my cold is still not totally gone...