Week 3 of 20

01 februari 2009  24km long run. 02:03:00  -4°C, clear, 20% snowpacked and icy. HR 146/163. Very good run, pace should have been slower but I felt great throughout.

31 januari 2009  5,7km run. 00:30:30  -7°C, clear, 1-2cm new snow. HR 145/168. Colder temps and a light blanket of new snow gave me better traction over ice. Non eventful.

30 januari 2009  7km run.  00:32:08  -1°C, clear.  HR 161/174. Pushed the pace today against better knowledge. Body feels great at this point.

29 januari 2009  12km run.  01:01:00   -3° clear. HR 148/175. New route tonight, and it had some hills. A few to the S of Jarlasjö were around 20% and the rest of the route rolled continuously.

28 januari 2009  7km 00:36:17  1°, clear. HR 144/165. I love the day after speedwork, although I’m pretty sure yesterday’s efforts were not intense enough.

27 januari 2009  10,5km speed work.  00:51:28  0° clear.  HR 150/171.  2km warm, 8km fartlek. Still dodging and over ice was an excuse to keep from a thorough anaerobic push.

26 januari 2009  5km run.  00:25:42  No HR data .  Simple out and back to flush out a minor stiffness from yesterday’s long.