Saturday May 10 |
 | orienteering 40:00 [1] ** 5.5 km (7:16 / km) +50m 6:57 / km | |
| shoes: Saucony |
| installed controls for training (a round 1 pm ) and then a nite session with my new head lamp(around 8.45 pm) , installing stands for tommorow WRE (like half of controls )..only counted when running..nice to have a nite session . |
| orienteering 40:00 [1] | |
| |
| |
Friday May 9 |
| running road/trails warm up/down 36:00 [2] 6.5 km (5:32 / km) +15m 5:29 / km | |
| shoes: Saucony |
| happy to fit a training before midnite ( actually after 10.30pm went out ) |
| running road/trails intervals 10:00 [4] 2.8 km (3:34 / km) +70m 3:10 / km | |
| shoes: Saucony |
| 5*the hill in neighbourhood (1.59,1.53,1.51,1.52,1.43) |
Tuesday May 6 |
| running road/trails warm up/down 25:30 [1] 4 km (6:22 / km) | |
| shoes: Nike |
| late in the evening |
| running road/trails intervals (track) 10:30 [5] 3 km (3:30 / km) | |
| shoes: Nike |
| 3.36,3.34,3.26 for each k. not enough time in the day |
Sunday May 4 |
| running road/trails warm up/down 38:30 [1] 6.4 km (6:01 / km) +35m 5:51 / km | |
| shoes: Saucony |
| |
| running road/trails tempo 54:30 [4] 12.6 km (4:20 / km) +100m 4:10 / km | |
| shoes: Saucony |
| 3 * 1 loop in the neighbourhood (18.33/w avg 137, 17.57/w148, 18.07/w150 ) with 2.5min jog in between |