Trail running (pace run) 49:00 [4] 10.01 km (4:54 / km) +76m4:43 / km
2km warm-up + 5km marathon pace run (4:15) + 3km warm-down. First m-pace run the year. Managed pretty well with pacing and it felt quite comfortable. Yay!
Running intervals 18:00 [4] 3.5 km (5:09 / km) ahr:162 max:181
4x800m intervals with 2min recoveries. calves and hamstrings still sore from Lidingöloppet so I took it relatively easy. tried to run at even 3:00 pace. splits were 2:58, 2:59, 3:00, 3:01. you got to start somewhere...