Running warm up/down 30:00 [1] 4.7 km (6:23 / km) shoes: Nike Vomero 31
Running intervals 8:30 [5] 3.0 km (2:50 / km) +20m2:45 / km shoes: Nike Vomero 31
15x200 (1'25'' recovery).
We did it on CDC and some intervals had uphills and other downhill. Anyway the ground was only sand. The average pace was 34'/200m. Although we did some in 32-32 and 35.
12 PM
Gym1:00:00 [3] shoes: Nike Vomero 31
8 PM
Running warm up/down 10:00 [1] 1.7 km (5:53 / km) shoes: Salomon S-Lab
Night Orienteering28:09 [3] **** 4.9 km (5:45 / km) +100m5:13 / km spiked:17/19c shoes: Salomon S-Lab
In my opinion, a difficult training. The night orienteering season is welcome anyway :)