week 7 / 6-12 FEB

Weekly TTL: 41 KM

07 FEB 06:50 AM
8.5km in 43min. Av. speed 05'04''/km.
Turany-Popelova, a good hilly run for the morning before the family would wake up :)

10 FEB 20PM
20km in 1:43:30. Average speed 05'10''/km.
I was planning this long run in the gym but it fell thru so i went out around the 'hood. At night. And it was easy and lovely and the weather was fine too. First time without a jumper this year, just a lite jacket and capris.

12 FEB
12.5 km in 59 min. (or maybe more - i cant remember if the ipod was alright). Average speed 04'45''/km
Intervals in the gym:
10 min warmup @11.5
3 min sprint @14 / 1 min jogging at 10 - 3 min sprint @15.2 / 1 min jogging at 10
3min sprint @14.9 / 1 min jogging at 10 - 3min sprint @14.6 / 1 min jogging at 10
10 min cooldown @11.5
20 min @12.5
3min sprint @14.3 / 1 min jogging at 10

Then i did some workout as always.