Running (road) warm up/down 14:10 2.43 km (5:49 / km) +38m5:24 / km ahr:147 max:168 shoes: Asics Hyper Speed 6 2016
Warm up to the start of intervals but that was very short so did a loop with Erik. That was too long and we missed the start of the drills so just did the last drills and the strides.
Running (road) warm up/down 29:53 [4] 5.68 km (5:16 / km) +89m4:53 / km shoes: Asics Hyper Speed 6 2016
6x 3mins 2mins rest
"Easy" session today to save the legs before the weekend. Kajsa Risby made a guest appearance so my usual group took off like hares after her. I was also guilty of that and the first was super fast. I have a blister on a toe which I had taped but that was being super annoying so I stopped after the first to take it off which meant I was way at the back for number 2. Did that in a better pace, but still maybe starting slightly quick, working through the group a bit. 3 was back to variable hound town with some nice downhill but also headwind. We turned then and on number 4 then the group was very bunched. Slower due to hills. Felt like I was back in the game on the 5th and was fighting hard with Johanna for that. On the last I suffered though
Good session. Don't really know how to interpret the times with the variable wind and hills. Annoyed my HRM hasn't been recorded because it said it was recording at the time!
Running (road) warm up/down 9:46 1.32 km (7:23 / km) ahr:120 max:130 shoes: Asics Hyper Speed 6 2016
Cool down to the clubhouse with Gina and Ken, but that was too short so continued with Ken into Norbyskogen until Erik and Hilda came back and I turned with them while Ken continued.