Sunday Sep 16 |
 | Run warm up/down 22:04 [3] 5 km (4:25 / km) | |
| ahr:156 max:165 shoes: Asics Gel-Kayano XII |
| |
| Strenght 32:00 [3] | |
| |
| |
Friday Sep 14 |
| Run 52:15 [3] 12 km (4:21 / km) | |
| ahr:152 max:170 shoes: Asics Gel-Kayano XII |
| |
Wednesday Sep 12 |
| Run warm up/down (Warm-up) 11:34 [2] 2.5 km (4:38 / km) | |
| ahr:156 max:168 shoes: Asics Gel-Kayano XII |
| |
| Orienteering intervals 18:40 [5] *** 4 km (4:40 / km) | |
| ahr:183 max:193 16c shoes: Asics Gel-Kayano XII |
| Sprint-o training session with other orienteers from my area. Two courses were prepared and we ran it as a relay with two people in a team. Mass start, first runner finishes course A, then the second, then first again on course B, then the second. The courses were ca 2 km long and both had 8 controls. The first course took 7.40, whereas the second one was more demanding physically and technically and took 11 minutes. |
| Run warm up/down (Warm-down) 13:12 [2] 2.5 km (5:17 / km) | |
| ahr:152 max:166 shoes: Asics Gel-Kayano XII |
| |
Tuesday Sep 11 |
| Orienteering 50:09 [3] *** 6.4 km (7:50 / km) | |
| ahr:166 max:184 20c shoes: VJ Integrators |
| |