Running warm up/down 21:31 [2] 3.9 km (5:31 / km) shoes: Nike Air Span 5
Warmup to/from the gym.
Strength1:00:00 [1] shoes: Nike Air Span 5
Strength session with Tom. Full squats (2x6x50kg + 3x6x60kg), Heel raisings (2x10x45kg + 2x6x55kg), Lunges (2x20x15kg) + two new exercises for the back of the thighs.
Running warm up/down 35:17 [2] 6.0 km (5:53 / km) ahr:134 shoes: Nike Air Span 5
Running intervals 23:00 [5] 4.2 km (5:29 / km) ahr:143 max:167 shoes: Nike Air Span 5
3min intervals with Tom on Sidsjön. Hard to get the pulse up even though it was quite high effort. Legs got pumped with acid pretty fast in the 2-3dm deep snow. Felt freezing but it were only -13°C... (quite humid and light breeze).
Cycling32:28 [1]
-17°C... Took a ride on the trainer instead of the morningrun.
To cold to run today (-18°C...) so i did a session on the trainer while solving Rubiks cube (manage to do 20 solves including scrambling). Think this is quite good mental practise for keeping consentration.
Running long 1:16:18 [2] 14.6 km (5:14 / km) ahr:139 max:158