Running1:35:07 17.96 km (5:18 / km) +72m5:11 / km ahr:149 max:160
Long run in Tegeler forest. Found out that the forest is actually embargoed for German national league - classic! However organisers gave me the OK to run in the Southern part. Which is just as well...as I already had ;)
Running39:23 7.86 km (5:01 / km) +40m4:53 / km ahr:147 max:160
Run to Tegeler forest (South) and around. Had a brief but very intense encounter with a family of wild boar. Also saw a squirrel, which was much nicer.
Running44:33 7.68 km (5:48 / km) +153m5:17 / km ahr:141 max:158
Hoiasmarka jog with Fredrik prior to flying out. My knee was sore while lying in bed last night - but not at all when walking or running around. Something to keep an eye on...easier days to come in any case.
Running12:55 2.52 km (5:07 / km) +25m4:53 / km ahr:130 max:145
Running42:33 7.46 km (5:42 / km) +196m5:03 / km ahr:149 max:169
Rodsparken intervals. 6 x 5min, was really struggling by the end of the 4th, despite holding back. Hr was lower than normal, perhaps thanks to a big training week and maybe a bit due to the colder evening. Anyhow, took a breather jog for 5 min while Fredrik did his #5, then rejoined. Felt much stronger on the last two and got into a good rhythm.
Running16:44 2.91 km (5:45 / km) +45m5:21 / km ahr:136 max:143
Orienteering1:53:49 11.43 km (9:58 / km) +213m9:07 / km ahr:144 max:158
80 control postplukk in E Hoiasmarka. Started slow, went steady, started slipping in concentration around 45-60, then picked it up a bit in the last 20 odd. Think I hit maybe 78 of the controls. Got hit by a hail storm 3/4 of the way around - a late and feeble attempt at a white christmas?
Running1:42:34 16.79 km (6:07 / km) +365m5:31 / km ahr:142 max:155
Long run in Hoiasmarka by myself. Could have run a different route seen as I was solo, but meh, it's a nice run :) Plenty of people out for post christmas lunch walks.