Friday Jul 4 |
 | Biking warm up/down (road) 40:00 [3] | |
| |
| |
| Biking race (road tt) 7:56 [5]5 km (1:35 / km) | |
| |
| |
Thursday Jul 3 |
| Running warm up/down 30:00 [1] | |
| shoes: Adrenaline |
| |
| Running tempo 20:00 [3] | |
| shoes: Adrenaline |
| 20min, 3:30 with 30 surge. |
Wednesday Jul 2 |
| Biking warm up/down (mountain) 35:00 [3] | |
| |
| in shuiniah |
| Biking race (single track) 1:07:14 [5] | |
| |
| Race, all in Shuniah, single track. Was not hard physically, just all technical and hard to keep moving. Used new clipless pedals which i could barely use. I would only use one foot at a time and run many parts of it. |
Tuesday Jul 1 |
| Running warm up/down 55:00 [1] | |
| shoes: Adrenaline |
| |
| Running tempo 26:55 [3] | |
| shoes: Adrenaline |
| 3x large grass loop at track.
8:12, 9:15, 9:28 |
| Running intervals 2:13 [4]0.6 km (3:42 / km) | |
| |
| 3x 200 after the grass loops
44, 45, 44 |
Monday Jun 30 |
| Running warm up/down (off day) 30:00 [2] | |
| shoes: Adrenaline |
| |
Sunday Jun 29 |
| Running long 1:15:00 [2] | |
| shoes: Adrenaline |
| |
Saturday Jun 28 |
| Running warm up/down 1:20:00 [1] | |
| shoes: Adrenaline |
| |
| Running race (track) 5:53 [5]1.5 km (3:55 / km) vdot: 45.4 | |
| |
| |