How to get a Big Swede running fast!

[Big Swede]

Heres todays data:

Lap Time AHR MHR Total

1. 1:41 131 146
2. 1:45 146 150
3. 1:40 151 153
4. 1:41 154 156
5. 1:42 154 156 8:28
HR fell to 103 after 90sec

6. 1:41 134 150
7. 1:43 150 152
8. 1:41 153 155
9. 1:41 154 156
10. 1:40 154 155 8:26
HR fell to 110 after 90sec

11. 1:41 140 150
12. 1:43 151 154
13. 1:42 155 157
14. 1:41 155 156
15. 1:41 156 157 8:28
HR fell to 110 after 90sec

16. 1:41 142 152
17. 1:44 153 155
18. 1:40 156 157
19. 1:42 157 158
20. 1:41 157 158 8:28
HR fell to 116 after 90sec

21. 1:41 145 154
22. 1:45 155 156
23. 1:40 157 158
24. 1:40 158 159
25. 1:38 159 160 8:24
HR fell to 116 after 90sec

Total time 10k 42:14(4:13)
AHR incl. rests 148
MHR 160

It felt really good today. The first three went ok. On fourth I hade to push a bit. On the fifth I had to push on the last 4 laps but it felt controlled. It wasn´t as tough as I expected. I feel tired and worn in the legs. Total 13,1k today.

Over to you Ed,

Big Swede