Day 17 / sub 40 – 30min easy + intervals at race speed

Day 17 / sub 40 – 30min easy 6x1min fast with 1min slow – 1min @ Race Pace F

Today was a great running day. Even though the temperature was -5 degrees Celsius here in Alingsås. The wind was still and the snowy surface was perfectly hard. It didn’t feel that hard at all to switch to the 1 min intervals after 30 min of slow running. Sometimes it does.

One day I will have to attach a photo of how the surroundings here look like now when they’re covered in white. It’s very beautiful. When there’s no snow Sweden can be very dark and unfriendly in wintertime. We only have around seven hours of daylight here then, but the white snow really lights up in a nice way.

Total distance: 9.04
Total time: 42:22

Easy run
Time: 30:22
Distance: 6.24
Avg pace: 4:52
Avg HR: 148

Intervals
Lap 1: Avg pace: 3:52, Avg HR: 168
Rest: Avg pace: 4:55, Avg HR: 163, end HR: 159

Lap 2: Avg pace: 3:52, Avg HR: 168
Rest: Avg pace: 4:45, Avg HR: 167, end HR: 166

Lap 3: Avg pace: 3:51, Avg HR: 173
Rest: Avg pace: 5:13, Avg HR: 167, end HR: 162

Lap 4: Avg pace: 3:36, Avg HR: 173
Rest: Avg pace: 5:01, Avg HR: 169, end HR: 165

Lap 5: Avg pace: 3:44, Avg HR: 172
Rest: Avg pace: 5:14, Avg HR: 169, end HR: 166

Lap 6: Avg pace: 3:46, Avg HR: 172
Rest: Avg pace: 4:46, Avg HR: 172, end HR: 163

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