Running (off-road) hills 1:05:05 10.67 km (6:06 / km) +460m5:01 / km ahr:140 max:172 shoes: Inov8 X-Talon 2016
Sunnersta Hills tempo. climb modified from contour counting
First a 15 min warm up: 50m
Better conditions than last time, sun out, melting ice only artificial snow on the ski slops. Went around the back to check it out and look at people coming down it. You get about 3 turns in, unless you are the suicide kid I saw who went for none. Then around and up to the top to see how much of an impact the snow would have on the top of the hill. Only small.
35 mins tempo @165-170: 5:28/k 300+60m (4:16/k)
Started at the actual start of the Gropen extreme route for better comparison reasons. Had to some modifications though which made it slightly slower. Felt decent today. Really have to work for the HR on the flats but it's almost easy to sustain the ups, just huge quad burn. Downs were quite slippy but only one almost fall on one of them. Had a decently big fall coming through the bowl by the car park but landed on soft stuff so grand. Got through it quite well I though, and went through the lap about the same time as last week, but with another 5 minutes to do.
15 mins cool down: 50m
Tired afterwards. North along the ridge before dropping down and including a climb back up.