Run

• 1h 29m 57s
• 11.50 kms
• -----

WU 3km
S 10'
RE 9x 50m + 50m
Vax 4x 80m + 80m
5x 1000m + 200m @ 160
1) 1000m / 4:21 / A161
TP: 163+133+120=416
2) 1000m / 4:36 / A157
TP: 159+130+111=400
3) 1000m / 4:36 / A157
TP: 161+135+119=415
4) 1000m / 4:39 / A155
TP: 157+134+115=406
5) 1000m / 4:37 / A156
TP: 161+133+119=413

CD 1km

Recovery is slow, that HR and that pace do not belong together. Hopefully I will get back to my level soon.

Run

• 30m 40s
• 5.50 kms
• 05m 34s /KM

Easy recovery.
10' streching after.

Hopefully next week I can start training normally again.

Run

• 1h 09m 13s
• 14.20 kms
• 04m 52s /KM

Easy 14k run. Its nice to be able to move after a while, HR is high still, but feeling better.

Run

• 30m 49s
• 5.00 kms
• -----

SJ 4km
V 5'
JH 9x 30m + 30m
K 4x 50m+50m

Test run to see my levels after being sick. Seems I'm ~3 weeks back again, HR also high. No biggie, just need t okeep running.

Run

• 19m 40s
• 3.50 kms
• 05m 37s /KM

Very easy run, first time after flu.