Saturday 9th of December

AM
*30 min easy running + strides.
*3x 2k / 5 min recovery with Rachid (1:53) in 20 m/s wind:
1) 7:12 (171/183) ; 5 min (124/110)
2) 7:05 (174/184) ; 5 min (134/124)
3) 7:00 (178/188) ; 2 min standstill (151/118).
*5x ~200m on gravelroad ~28 sec/walkback.
*10 min easy running.

PM
Rest.


*The 2K:s were much harder than i expected, wind was hard and the terrain was rougher than I believed it would be; small but sharp hills and lots of turns. Still, the speed is slow and pulse is high. I didn't have any bigger trouble following Rachid, uphill I had to struggle a bit, but downhill I felt I run better than him. I lost about 1-2 sec to him each rep in the last 50 m. I did, however, manage to run the last K of the last rep 3:20ish.
*Glen says this shows my VO2 max isn't working and he is right. And he also says that's because I haven't done any VO2 max work, and that's also right. And it's because it hasn't been part of the programme. It may have to change soon, but for a while still the middle register (pulses from 160 up to threshold [180] is going to be worked at).