Week 5 of 20

15 februari 2009  27km 2:14:24  -2°C, overcast, some flurries. HR 147/165. Ok, the distance is picking up. My goal today was consistency, with an avg HR of 145 and a sub 5:00/km. Feeling good but cold at the end.

14 februari 2009  5km 00:24:36  -3°C, not a cloud in the sky, route mostly dry. HR 148/167. Body feels good except for a lingering shoulder pain from a fall 3 weeks ago. Looking forward to tomorrow’s long.

13 februari 2009  7km 00:31:20  -4°C, overcast. 30% route snowpacked, traction good. HR /176. Pushed an easy slow into 90% of race pace. Felt good. HR avg is off, says 140, need to check battery.

12 februari 2009  13,2km, 01:06:20, -2°C, flurries, 50% of route icy/snowpacked. HR 148/164.  Feeling noticeably stronger on hills lately. Been focusing on stretching more.

11 februari 2009  7,75km 00:38:27  -1°C, overcast, 1cm snow. HR 144/164. Calves tighter than usual from yesterday’s intervals. However, overall I’m feeling very strong. New low for resting HR this morning at 51.

10 februari 2009  16,4km, 01:14:46,  -1°C, Warm up/down, to/from, Nacka IP. Then 4(4x 400m). 6:24, 6:33, 6:44, 6:51. HR 152/180.  HR thru intervals avg 171. Pace/km= 4:00, 4:06, 4:13, 4:17. Old man. Track was 20% icy.

09 februari 2009  5km, 00:24:44,  -4°C, clear. HR 144/173. Routine recovery run. New shoes. Asics Cumulus 10; very nice.