Yesterday I did the 1k intervals. In the beginning I had it a little tough, but probably that was because it was slightly uphill. I ran in Gävle along a big road. Therefore I turned after 3 km and headed back to the hotel. The last 3 intervals went much easier. It felt good and it feels good to put the quadraceps to the test.
Day 8, sub 40 program – 1st round 2012
start with 6x1k R60 3:55 km/min to 4:00 km/min
| Lap | Time | AvgHR | MaxHR | HR After 60 sec rest |
| 1 | 3:58 | ? | ? | ? |
| 2 | 3:53 | 158 | 177 | ? |
| 3 | 3:47 | 161 | 175 | ? |
| 4 | 3:46 | 166 | 176 | ? |
| 5 | 3:49 | 163 | 173 | ? |
| 6 | 3:51 | 164 | 176 | ? |
Day 9 – 1hr easy
1:00.57 – 12.15 km – 5:01 min/km – hr 148