Week 9 of 20

Sunday 15 March 2009 34,6km 3:10:53.  3°C, cloudy, calm. Route only wet, minimal snow. HR 143/182. Longest run of the year and I felt it. Focused on HR & technique. ST app stopped rec @ 30km. Corrected distance/time. 32km scheduled, ran 34 to give a 100km wk, a first ever for me.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=754849

Saturday 14 March 2009 5,5km 00:28:08.  2°C, cloudy. Route mostly wet, slushy in spots. HR 144/177. Phone died halfway, battery this time; 30mo. old. Easy run before the longest run of the year tomorrow morning.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=750836

Friday 13 March 2009 11,6km 00:56:54.  2°C, overcast, windy. HR 144/179. Route mostly wet, 10% ice/snow. 144bpm was my target tonight. Slow and easy. Thinking a lot about Sunday’s 32km.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=748358

Thursday 12 March 2009 16,2km 1:22:30.  1°C, overcast, route 50% icy/snowpacked. HR 147/172. Tonight the NST app went nuts and I’ve corrected the distance. Accelerated nicely in the final 5km.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=746304

Wednesday 11 March 2009 7,2km  00:37:51.  -1°C, cloudy, route 99% snow & ice. HR 138/169. I’m surprised with my recovery from yesterday’s Yasso’s, after which I felt like I had the flu.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=743774

Tuesday 10 March 2009 18,5km  -2°C, 20cm new snow. So, I went to Sätra Idrottshallen for a great workout doing Yasso 800′s. I didn’t do as well as I had hoped and regretted that I didn’t try hard enough. No hiding the facts, though, see the results in the chart lower in this page.

Monday 09 March 2009 7km 00:32:17.  1°C, clear. Ice-free route, only wet. HR 142/158. Easy, quiet run before tomorrow’s track work. Calves tight. This has been the warmest week in months.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=738721

Yasso 800's 10 march 2009, Sätrahallen, Sweden