Week 4 of 20

08 februari 2009  18km, 01:39:50, 0°C, clear. Route in good condition, only wet. HR 125/153. HR tonight was very low throughout relative to the pace. Felt fresh and wanting more at the end.

07 februari 2009 5,5km, 28:52, 2°C, icy-slick route.

06 februari 2009  10km, 52:03,  1°C, light snow, fog, 5-7cm slushyness. HR 144/169. Just kept the HR at 144. Planned 7, ran 10.

05 februari 2009 16km 01:23:34, 1°C, light snow, 3cm new. HR 143/176. Worked on keeping HR at 144, save for Västerbrons 176 reading. 143 gave me 5:13/kph but 90 sec. over 10km pace is 5:30, so I may have to slow it down slightly. Or I have to re-test my 10km.

04 februari 2009  8km, 00:41:25,  -1 °C, Overcast, mostly icy/snowpacked route. HR 145/176. Entire southern line was perilous. I was slipping constantly, esp. on the many hills in that section. Quads tight from yesterday’s workout.

03 februari 2009  4,5km 00:30:26  -1°C, clear. HR 130/175. Scheduled hill work took a detour to stairs due to icy cond. 8x 7 flights. HR didn’t go as high as expected but the legs and lungs were maxed out by the last two sets. That does it, I’m 40.

02 februari 2009  5km 00:23:49  -2°C, clear, 20% icy or snowpacked route. HR 152/175. I can feel yesterday’s long but not by much. Hill work tomorrow. Last run before turning 40.