10 AM
Running warm up/down 8:21 1.15 km (7:17 / km)
ahr:146 max:166 shoes: Inov8 Mudclaw 300
◪ 28:16 ***** 3.76 km (7:32 / km) +9m 7:26 / km
ahr:160 max:181 spiked:19/21c shoes: Inov8 Mudclaw 300
WCOC training - Mawbray
Line, control pick, longer legs
◪ tempo 8:27 1.55 km (5:26 / km) +4m 5:22 / km
ahr:158 max:178 spiked:13/14c shoes: Inov8 Mudclaw 300
WCOC training - Mawbray
2 man relay