The original plan today was to head up to Frostavallen and run a 17-18K trail run.

When I woke up it was raining and it was talk about raining this weekend. I decided that I wouldn’t get up there.

Hopefully the weather would stablilize so I could head out on my City Trail Run instead but it didn’t seem too stabilize so I decided that I would bike on my Trainer instead, so glad to have this Trainer.

Looked at the training program and decided to do the following:

1h Distance

Warm up: 10 min Zone 2

Technique: 
1. 20s let go of the handlebar and hold your back in the same position
Rest 40s
2. 20s let go of the handlebar and hold your back in the same position
Rest 40s
3. 20s let go of the handlebar and hold your back in the same position
Rest 40s
4. 20s let go of the handlebar and hold your back in the same position
Rest 40s
5. 20s let go of the handlebar and hold your back in the same position

Main set: 
1. 14 min Zone 2
2. 1 min Zone 4
3. 14 min Zone 2
4. 1 min Zone 4
5. 14 min Zone 2
6. 1 min Zone 4

Cool down: 15 min Zone 2

Distance: 28.02K, average speed: 21.4K/h, time: 1:18 h

75 min Endurance

Warm up: 10 min Zone 2

1. 6 min Zone 3
2. Rest 2 min Zone 2
3. 6 min Zone 3
4. Rest 2 min Zone 2
5. 6 min Zone 3
6. Rest 2 min Zone 2
7. 6 min Zone 3
8. Rest 2 min Zone 2
9. 6 min Zone 3
10. Rest 2 min Zone 2

Cool down: 15 min Zone 2

Distance: 27.55K, average speed: 22.0K/h, time: 1:15 h

Tried to have a higher pace today. Working on being in this aggressive position most of the time but it is tough.

Ate 2 bananas and drank 1 liter water

Need to buy another saddle, it gets uncomfortable after a while even if I have padded bike shorts. I put saddle soap on but I guess I need some more.