running intervals 1:00:00 [4]
slept:12.0 shoes: Nike zoom streak racer
Seinajöki (FIN)
20min warm up.
20min Monaghetti fartlek (1:30x2, 1:00x4, :30x4, :15x4).
20min warm down, jumping and run trhoughs.
After a nice sleep in cruised out on the 10k road circuit for a overall high paced Mona's fartelek. I completed the floats at a high 80% (to reduce recovery levels). The whole session I felt legs kicking over nicely and I will now work out a more specific speed training program in the lead upto woc, incorporating a few sprint races and shorter/faster o technique sessions.
Lots of strectching in the sun afterwards.
orienteering 1:10:00 [3]
shoes: VJ twister
Ilmajöki (FIN)
10min warm up.
50min orienteering technique.
10min warm down.
Rasti Kurikka club training at Ilmajöki. Juha-Matti Huhtanen shadowed me and put the preasure ON. Very sahollow terrain, great visibility so compass is No.1. Very heavy terrain, slow marshes that are energy zapping.