Intervals28:37 7.12 km (4:01 / km) +44m3:54 / km ahr:150 max:168 shoes: NB 890
Original plan was intervals on the rollerskis, but storm and snowing in the morning made it less appealing. Instead warm up and 3*4min outside (first one in tail wind, the other two in strong headwind).
SkiErg intervals 32:20 ahr:155 max:173
Followed by 10*500m on the skierg. Quite weak and bad feeling today, around 1:45/500m on the first 8, a little faster on the two last. Low HR all the way.
Running9:43 1.99 km (4:54 / km) ahr:150 max:161 shoes: Energy Boost (IV)
Intervals25:01 5.52 km (4:32 / km) ahr:166 max:186 shoes: Boston Boost
Indoor training with västerås orienteering. They did a 2 or 3k time-trial. Didn't feel to start with that so did two sets of "fast-slow" intervals, 35s/45s on the laps.
Running warm up/down 5:20 [1] 1.1 km (4:51 / km) shoes: Energy Boost (IV)
More like threshold-intervals on the ski-erg. 2'-4'-6'-8'-10'-8'-6'-4'-2' with mostly 1 min rest, 1.5min after the longer intervals on the way down. ~1.52/500m on the 5 intervals, increasing speed after that down to 1:48 on the last.