Running - road 45:00 [2] 7.7 km (5:51 / km)
ahr:145
30min @ 5.30 as a warmup along a cycle path along the main road to Hässelby (ice free)
15min warmdown in blackeberg. Almost too much ice to run at all.
Running - road 36:00 [3] 8.05 km (4:28 / km)
ahr:160 max:167
8km at marathon pace.
Along the cycle path from Blackeberg to brommaplan and to ekerö bridge and back.(only ice from bromma to ekerö)
Was aiming for 4:35/km but with a few red lights and some icy parts I think i was close enough.