XC skiing1:17:00 13.42 km (5:44 / km) +245m5:15 / km ahr:129 max:158
4 PM
Running1:06:07 11.44 km (5:47 / km) +118m5:30 / km ahr:136 max:191
wanted to run 10 x 1000m at leangen but we couldnt run as it was norwegian figure skating champs today ... decided to run ints outside. 6 x 8'. had no motivation so i ran 3 quite easy and then home.
Running13:38 2.38 km (5:44 / km) +7m5:39 / km ahr:145 max:167
to gløshaugen with a HEAVY bag :x
Strength55:00 [3]
followed by some strength
9 AM
Running15:00 [1] 3.0 km (5:00 / km) +60m4:33 / km ahr:141 max:145
and cool down on the treadmill
10 AM
Stretching20:00 [0]
5 PM
Running1:24:52 14.8 km (5:44 / km) +36m5:40 / km ahr:146 max:188
elitegruppa intervals in leangen. we did 6 x 4 laps. the last lap was faster than the 1st 3. then a minute break. a lap rolling. again a minute break and then the next int. after the 6 ints 5' break before we did 4 x 1 lap fast with 90'' break. tough one.
did them in 3:01, 3:03, 3:04. 3:03. 3:02, 3:02 and then 40, 40, 38, 36. one lap is 224.5m long. I think :) that means i did a pace of 3:22 - 3:25. not fast but better as expected. pace for the 1 laps between 2:40 and 2:58.