7 PM
Running warm up/down 15:00 [2] 3.1 km (4:50 / km)
ahr:140
Dexterity warm up/down 5:00 [1] 0.25 km (20:00 / km)
Strength hills (6xrödebyhill (3+3)) 13:50 [5] 2.8 km (4:56 / km) +360m 3:00 / km
max:184
1 1:49 max177
2 2:46 182
3 1:52 184
4 2:45 184
5 1:52 184
6 2:46 184
Running (reco down) 16:30 [2] 3.0 km (5:30 / km)
Running 17:10 [2] 3.2 km (5:22 / km)
ahr:145