Road run 1:12:39 [3] 14.76 km (4:55 / km) +189m 4:38 / km
Rushed over to training but feeling very tired and blah. Starting to feel more alive during the warmup, and drills.
Tonight the plan was to do a long interval (~4k) over to the castle, then 15 reps up the short hill to the castle with jogging recovery back to the bottom, followed by another long interval (~3k) back.
Felt really hard, pushing the first interval trying to make back some ground on Erik and Niklas, but never getting any closer. Then pretty quick right into the hills, where I felt very close to throwing up. I would have really liked more rest :) but in order to stick to the same cycle as the lead group I had to jog pretty quick on the way down.
I was pretty strong on the hills, but I think that Henrik was right when he suggested working on form a bit ( specifically the butt kick part of the stride). By that point I was too tired to realize any gain in speed from better form.
I ran back, but wasn't pushing as hard as I'd like because the hills had taken a toll.