Running road/track 42:00 [3] 11.0 km (3:49 / km)
ahr:140 max:150 shoes: Asics Kayano Orange
Steady morning run before breakfast, on flattish forest tracks in Stenholt Vang. Lovely frosty and sunny morning.
Spinning 1:15:00 [3]
ahr:140
Spinning at Sports Club Allerød, endurance session - which means pretty steady session with mixed sitting and standing. A bit longer than the normal session. Went straight onto treadmill after.
Running road/track 24:00 [3] 5.0 km (4:48 / km) +350m 3:33 / km
ahr:150 max:160
Changed shoes then straight onto treadmill. 5km in total: 1km @ 4 min/km, 3km @ 4.45 min/km 12%, 1 km @ 4min/km. Felt like I should collect some climb, when all the boys at the JK were out on a course with 700m climb. Nice cold Cocio after training. Really tired, going to take an afternoon nap after writing this. Plan to take it easy tomorrow. Having joint birthday brunch with Helene, and visit from friends and family.