Run

• 1h 31m 36s
• 18.40 kms
• 04m 58s /KM

Long run
16km easy @144
1,5km @155
CD 1km easy

St 10'

Feeling is coming back finally. Started really enjoying after 10k was done.

Legs are good, I don't feel the uphills anymore, all is nice.

Run

• 50m 43s
• 7.32 kms
• 06m 55s /KM

WU 2,9km
St 10'
RE 9x 50m + 50m
EZ 0,3km
HR (Hill repeats) 10x 100m + 100m
(i: 0")
TP: 168+152+132=452
CD 1,1km
St 5'

Run

• 24m 30s
• 4.15 kms
• 05m 54s /KM

Easy recovery jog.

Run #1

• 31m 30s
• 4.26 kms
• -----

WU 2,7km
RE 9x 50m + 50m
Sp 3x 100m + 100m
St 5'

Run #2

• 48m 39s
• 11.70 kms
• 04m 09s /KM

11,7km / 48:39 / 4:09 /km / A168

Bad race, legs were heavy and I was simply not moving. HR recovered super fast on descents, but I simply couldn't keep the pace. I have things to discuss with my coach at least.

Run #3

• 06m 30s
• 1.00 kms
• -----

Cooldown.

Run

• 30m 16s
• 4.54 kms
• -----

WU 3,1km
RE 9x 30m + 30m
Sp 3x 60m + 60m
CD 600m