Run

• 1h 09m
• 8.00 kms
• -----

SJ 2,6km
V 10'
JH 9x 50m + 50m
Mäkkejooksud 10x 140m + 140m
2,8km / 11:03 / 4:14 /km / A171
TP: 174+151+124=449; 120@1:05

LJ 1,5km
V 15'

Easy week, did hill repeats. Feeling good, left heel is sore.

Bike

• 45m
• 15.00 kms
• 20.00 KM/hr

Commuting.

Run

• 1h 01m 36s
• 14.00 kms
• 04m 24s /KM

Tempo run. Fairly hard I have to say, it required constant effort. HR was a bit high towards the end, but I blame bad fueling this time.

Bike

• 1h 50m 36s
• 50.90 kms
• 27.61 KM/hr

A longish ride. Today was easy day, but I need to get the ride longer. Feeling quite good.

Run

• 1h 15m 09s
• 9.00 kms
• -----

SJ 3km
V 5'
JH 9x 40m + 40m
K 3x 50m + 50m

DR 4:48' (6x 150m)
TP: 172+146+116=434
SÖ 400m

DR 5:41 (6x 180m)
TP: 170+141+121=432
SÖ 700m

K IN/OUTS 10x 75m + 50m
TP: 177+160+136=473; 120@1:35

LJ 700m

That was training. My legs got tired in the end, but everything else was working properly.

In&outs i got max HR of 193. Its good to know it can go up there, and come down fairly fast.

Bike

• 1h 11m 21s
• 30.60 kms
• 25.73 KM/hr

Easyride. Did 1k of pacing in there, but the purpose was just to recover from the morning training.

Bike

• 50m
• 15.00 kms
• -----

Easy commute with my MTB.

Run

• 42m 54s
• 8.80 kms
• 04m 52s /KM

Planned:
TT 9km 3+3+3 @140+145+150

Actual:
8,8km / 42:54 / 4:52 /km / A144

My left knee is troubling me, it is uncomfortable when doing a full range of motion. Probably means a 1-2week break from running.