Terrain running1:40:59**** 10.04 km (10:03 / km) +113m9:31 / km ahr:141 max:157 shoes: Icebug Sisu OLX
OK Linné training day, we went to south of Sthlm for some nice trainings. The only problem was that it was a lot more snow than Uppsala. Almost waist height in the open areas. Long and easy.
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.
Running47:24  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..
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.
Running12:05  1.82 km (6:38 / km) +6m6:31 / km ahr:136 max:142 shoes: NB 905
Intervals55:43 12.68 km (4:24 / km) +55m4:18 / km ahr:153 max:175 shoes: NB 905
Intervals with Linné. The weather gods blessed us with some 5-10cm more snow today, which made it hard for smooth running. The pace maybe wasn't that high but the effort was good. Nice training, 6*5min with 2min rest.
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
3:00 (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