Running (road)14:15 1.96 km (7:16 / km) +7m7:09 / km ahr:107 max:157 shoes: Inov8 X-Talon 2016
Run to Ekeby Friskis. Took a little extra loop in the flat parky place and then there was a large pause while I changed shoes and searched for the treadmills. Finally a little more on the treadmill. All the ones with a view of the football match going on outside were taken so I had to just stare at the wall.
Running (road)30:00 5.7 km (5:16 / km) shoes: Asics Hyper Speed 6 2016
Progression run on the treadmill. Of course my HR monitor would choose this session to decide to not work. Nightmare.
Plan was 30 mins at 6%, starting at 10.5 km/h and increasing to 11.5 km/h. I decided on a .5 increment every 3 mins to achieve that.
First 2 or 3 went ok. Working but manageable. The 4th one was where I started to suffer (10.8) but got through it. Kept going to 10.9 but this was a real struggle. Quads were feeling it a bit and I tried to hold the form as that seemed to make things better. Kept trying until the end of that and then increased to 11. Lasted about 10 s before I nearly fell off the treadmill so I dropped the incline to 0 and stayed at 11 for the 3 mins to try and recover.
That seemed to work so back to 6% and 11 for 3 mins. Did it but was still right at the limit so dropped the incline back to 0 again and shifted to a flat progression. 3 mins @ 4:13/k,4:03, I managed but had nothing to increase again so took another 2 mins @ 4:40 before finishing with 1 min @ 3:50.
This was super super hard and I was on the limit for a lot of it. As such the HR data would be nice to have to see what that was :(. Good to get done even if I didn't manage the goal paces etc.
1 PM
Running (road)10:15 1.39 km (7:22 / km) +33m6:36 / km ahr:130 max:147 shoes: Asics Hyper Speed 6 2016
Run home. Didn't bother changing shoes as they no longer needed to be clean. The hill was pretty rough. I was tired.