Running12:52 3.0 km (4:17 / km) ahr:144 max:152 shoes: NB 750
Steady State9:03 3.0 km (3:01 / km) ahr:179 max:186 shoes: Asics DS Racer
Exchanged the second snow-training for some indoor instead. First a 3k TT but nothing to celebrate, kept the pace ok in start but the had some serious bowl problem, probably due to the short time from the lunch after the first training to the start of this one. 3:00 for the first 1k, lost time on the second and passed 2k in 6:03 something. Tried to push it in the end a good 68s on the last 400m but not so much more.. The aim was to beat the whole norwegian national o-team but missed it by some 5s.. I'll take them next time, when I have someone to fight.
Intervals12:33 2.4 km (5:14 / km) ahr:160 max:181 shoes: Asics DS Racer
Mattias was doing intervals while we other did the TT. Had to go to the bathroom after the TT, but then went with some intervals. Albin pushed really hard on the last one making for the good time.
400m, 1:16
1k, 3:05
1k, 2:57
Running warm up/down 10:12 2.0 km (5:06 / km) ahr:144 max:147 shoes: NB 750
Running47:24 [2] 10.87 km (4:22 / km) +65m4:14 / km shoes: NB 750
Easy run, very bad conditions today, more snow and warmer so no grip at all..
Jympa40:00 [1]
Stopped halfway during the run for some "jympa" at friskis as a goodbye for sebba who is going back to australia again. According to seb the leader is the best looking guy he had ever seen, so had to check him out.
Running9:26 2.1 km (4:30 / km) +10m4:23 / km ahr:149 max:164 shoes: NB 758
Intervals47:09 14.0 km (3:22 / km) ahr:161 max:179 shoes: NB 905
Another session on the treadmill. First 5min in 4:00 pace then right on a plain set of 10*3min with 1min rest jog @ 4:15 pace.
pace on intervals
3:20
3:15
3:10
3:05
3:00
3:00
3:00
3:00
3:00 (incline increased to 2% since the treadmill didn't go faster, to simulate sub-3 pace)
3:00 (incline 2%->2.5% last 1min)
Running9:18 2.1 km (4:26 / km) ahr:146 max:153 shoes: NB 758
Running1:40:09 24.63 km (4:04 / km) +231m3:53 / km ahr:151 max:167 shoes: NB 758
Monday club run. Nice group of 5 (me, janne, tomas, jonatan and pettsson) went out in the crisp winter night. 21km around south of Uppsala, higher pace in the end.