Week 8 of 20

Sunday 08 march 2009,  20,3km 01:40:10. 1°C, light rain/snow, strong winds. Route was ice free for first time in months. HR 148/171. Corrected distance. Felt good, finished nicely.

Saturday 07 march 2009,  5km 00:22:19. 2°C, overcast, calm. HR 144/170. Legs a bit tired on the uphills, which is the entire return half of this loop.

Friday 06 march 2009,  14,4km 01:12:17. 2°C, mostly cloudy. HR 144/165. 10% icy route. Added some distance to what was planned. Feeling good.

Thursday 05 march 2009,  16km, 01:12:59. 2°C, mostly cloudy. HR 156/175. Incorporated the Västerbron bridge again, the climb isn’t as bad as some of my regular hills. Easy gradient peaks in the last 100m to top. Fast run.

Wednesday 04 march 2009,  8km, 00:42:53. 2°C, light wind. HR 155/176. Hill work: 5km warm/cool, 7x 200m @ 4:15 pace. Gradient should have been higher. Lacking energy since long. Didn’t miss recovery nutrition timing, good rest, must re-evaluate overall diet. Weight @ 70kg.

Tuesday 03 march 2009,  12,6km, 01:10:07. 2°C, overcast, a little windy. Route mostly wet and icy in spots. HR 145/168. Once again, missed today’s speed work. After a 3,5km warm to the track, numbskulls pushed field snow out on the track. Have to find another one soon.

Monday 02 march 2009,  Scheduled Day Off. Well appreciated after yesterday’s 31km.