Running intervals 1:00:30 10.8 km (5:36 / km) ahr:160 max:194 shoes: Asics gel Kayano XII 8
First punishment for this year. I love and hate this training. Good feelings afterwards and running was much more easier than I expected.
Warm up
5x4 min + 1 min recovery
1. 173/180/45
2. 177/187/34
3. 163/183/30
4. 178/187/39
5. 178/192/32
Cooling down
I saw Jape during my warm up. He was running 3x6' + 3x3' with 2 min 30 sec recovery. When I saw him, he ending his last leg. Because he saw me starting my first, I did automatically run faster than I had planned. On the second I could relax :)
Running39:00 [2] 6.0 km (6:30 / km) shoes: Asics gel Kayano XII 8
Running before Rinkball training. There was a chance that guys are not coming to Rinkball training because of skiing vacation week. I made sure that I'll do atleast something today. Anyway there was enough players for a Rinkball training too.