Orienteering intervals 45:00 [4] 10.0 km (4:30 / km)
ahr:170 max:186 shoes: Broo´ks mach 9
Sprint intervals with Länna IF, 3*3 km. I had a pretty good flow orienteering but my legs felt tired, even though I've been resting for two days.
The reason for the rest is that I'm going to compete a lot in the next couple of days. This is the plan:
thu: IFK Mora - long distance
fri: IFK Mora - Sprint
sat: IFK Mora - middle
sun: IFK Mora - relay (or an open course)
mon: regular training
tue: District champs sprint
wed: Stockholm city cup sprint
thu: club champs sprint
fri: regular training
sat: Rehns BK - long
sun: Rehns BK middle
And I plan to do some trainings as well the days i'm running the sprint comps.
Running - soft ground warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Broo´ks mach 9
Short warm up and some easy jog between the intervals.