Week 10 of 20

Sunday 22 March 2009  25km 02:13:34. -3°C, moderate snowfall, 4-5cm on ground. HR 141/171. I slipped at 8km on a steep and snowy decline. Landed hard on my upper left back. Finished ok but in accute pain hours later.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=778183

Saturday 21 March 2009  5km 00:26:13. Routine recovery run. No report.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=772609

Friday 20 March 2009  15km 01:16:45  2°C, clear. Route dry. HR 138/174. Goal this week was to slow it down to around 5:30 but I’m not playing along. I feel like I’m walking a it is. HR was very low tonight.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=769852

Thursday 19 March 2009  15km 01:15:35. 1°C clear and very windy. Route was dry. HR 148/168. I think I inhaled a few grams of dirt thanks to the wind. Tired, otherwise routine run. Note a slight tightness behind right knee.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=766165

Wednesday 18 March 2009  10km 00:45:29. 2°C, clear and calm. Route was perfect. HR 145/170. Faster and farther than prescribed, need to slow way down for the remainder of the week. (5:15-5:30/km)

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=763611

Tuesday 17 March 2009  12,3km 01:00:38. 3°C, windy, route dry. HR 131/180. 4x 1500m intervals, 4km warm and cool. Performed as planned, nothing more. 90% from Sunday’s long.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=761460

Monday 16 March 2009 Scheduled day off!