Week 7 of 20

Sunday 01 march 2009  31km 02:34:39  -2°, clear and calm. Route was 25% icy/snowpacked. HR 149/175. Longest workout of the season. Used HR to pace as NST crashed at 6,33km. Quicker, shorter strides at moderate pace. Felt great for 25km then more difficult, last 2km were easier with visualization of cheering crowds. Seriously, it helped.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=718053

Saturday 28 februar1 2009  5km 00:23:36  -5°C, clear. HR 141/158. Route slippery in places. Quick and clean 5km then home for pasta in prep for tomorrow’s 30km long.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=713231

Friday 27 februar1 2009  12km 01:03:44   -3°C, partly cloudy. Black ice everywhere. HR 146/168. Took it slow tonight, faster on the return. Empty stomach run, ate only breakfast today.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=710201

Thursday 26 februar1 2009 15km 01:11:08  4°C begin to -1°C end. Weather changed on run from overcast to a nasty blowing 2cm of wet snow. HR 148/164. Felt yesterday’s pushed 20km. Legs feeling good though.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=707951

Wednesday 25 februar1 2009  20km, 01:33:36,  2C, overcast, lt fog. HR 155/174. This workout became its own thing. Was scheduled to run 800′s at the track yesterday, but it’s still snowed over today. Not wanting to miss another day for speedwork I headed out to run intervals and eventually settled on a pace where my avg HR was in my middle zone; 151-164. Felt stronger as time passed. I know this is probably not ideal training fundamentals but I felt better mentally for having run 20km with a laboring breath than no speed work at all.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=705792

Tuesday 24 februar1 2009 Day off. UNSCHEDULED. Slush everywhere and a closed outdoor track broke my will for speedwork today and apparently everything else.

Monday 23 februar1 2009  5km, 00:25:09,  -4°C, cloudy. HR 141/176. Entire route was snow; hard, slush, soft. No pavement, though the city did a pretty good job removing this snowfall compared to recent. Stabilizer muscles in full effect tonight. Tried to finish strong but eased up instead.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=700557