Got up this morning.

The plan was to head up to Frostavallen and run my 18K trail run.

First it started to rain and then it stopped and then it started to rain/hail, part of me decided to stay in Lund and hope for better weather but am now glad that I decided to head up there anyway.

It was bit colder but I did not put on my winter jacket, instead I put on my windstopper.

Have had issues with my right knee and decided to take it easy and listen to the knee.

The goal today was also to run up on more hills on white and continue running instead of walking afterwards.

There is one part on white where I run up on one hill and then it is a short flat part and then comes another hill, earlier I have walked between and today I was going to continue running on the short flat part and then continue running when I had gotten up on the second hill. Unfortunately I ran into a smaller respiratory distress and decided to walk til I had normal breathing again.

Did not have to visit the toilet or take off the windstopper so I continued running on the blue marker.

Since it had been raining I decided that I would not run to the right at Dagtorpssjön (the lake of Dagtorp), instead I would stay on the blue new marker, earlier it was black and the black marker had the lake of Dagtorp to the right.

It was some drizzle during the run but just shortly and I did not get wet.

On the first dirt road I ran in the middle of the road, heard a car and had to get down to the right and then back on the middle, have the experience that my knees complain if the road is leaning.

Major improvement today was that I handled the stony parts very good, could run there without falling. Actually I did not fall once during this trail run. There were some trekkers standing at the beginning of the blue marker and some dog walkers when I got back on green.

I felt really strong today, felt that I am fully back now after vacation.

I was hoping I would have a faster pace and when I had around 1:22 h it was 8K left and was hoping to finish the route around 2:15 h.

Had to walk a bit due to a very tired right calf and then my right knee protested a bit when it was approximately 1K left.

It was so much greener now then a couple of weeks ago when I was here last time.

On the transport back to the train station I was walking mainly to calm my right knee down and at the end I was running to the train station.

Enjoyed the run a lot. Will continue running more and walk less. It is just a mental thing. Started to wak after I had gotten up on the hills when I started to run after my pneumonia

Results

Have had a great week when it comes to get ready for the HIM

Biking: 61.18K, total time: 2:40h
Swimming: Approximately 1800m, total time: 2h
Running: 16.9K, total time: 2:18h

Breathing has started to fall in place, will continue with the exercises I did on the coaching next week when I will be on my own. Next week I have my second crawl class with the Qgroup from the south.