Unfortunate surface, among other things (Day 11, build up)

At todays run I was thrown off the bicycle-lane when a big road-maintenance vehicle came from behind to gravel the slippery surface. During the day it had thawed and in the evening everything froze again, leaving a icy surface on all roads – well, I can only speak for AlingsĂ„s.. It was sometimes a little hard to run on it and more than three times I had to find my balance in a second because of one of my feet wanting to continue in another direction 🙂

But I came home in one piece at last…

Day 11 – warm up then 5 x 8min paced at 75% effort with 2 min easy in-between

Lap – Time – Avg Pace – Avg HR – End HR

1 – 8 min – 4:44 – 142
2 – 2 min – 5:28 – 140 – 130
3 – 8 min – 4:44 – 151
4 – 2 min – 5:40 – 138 – 127
5 – 8 min – 4:56 – 148
6 – 2 min – 5:45 – 138 – 132
7 – 8 min – 4:52 – 148
8 – 2 min – 5:52 – 140 – 135
9 – 8 min – 5:06 – 149
10 – 2 min – 5:54 – 144 – 135

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