Running 57:02 [3] 11.0 km (5:11 / km)
Run my usual Tuesday Lombach long-route in the rain. Try to push it to get a decent, fast time, but somehow, I am slower than I have been a month ago :-((. It's very puzzling, as if I timed myself with a different watch. Oh well.
On the way down, I am implementing 7 x 20 secs full speed pick-ups every full minute to train the turnover again. On the return, I am pickung-up the speed between the 2nd and the first bridge (3.42 min).
20.51 to first bridge; 8.47 all down for total of 29.39 and 27.23 back to hotel
Nordic Walking 1:31:00 [2] 10.0 km (9:06 / km) +180m 8:21 / km
Nordic Walking with the Tuesday group. Long walk today and we did the Lombach loop. Only few showed up in the rain, but it was a fast group non-the-less.