Running warm up/down 17:25 2.93 km (5:57 / km) +21m5:44 / km ahr:143 max:172 slept:9.0 shoes: Icebug Spirit olx 2 2012
warming up with Toni
Orienteering intervals 9:13*** 1.86 km (4:58 / km) +5m4:54 / km ahr:184 max:192 shoes: Icebug Spirit olx 2 2012
Flying 1.65 kilometers: doing the same course (with 4 controls) for 3 times. It wasn't a clean performance, some hesitations and small mistakes.
Running5:19 0.72 km (7:21 / km) +6m7:04 / km ahr:149 max:186 shoes: Icebug Spirit olx 2 2012
recovery
Orienteering intervals 8:31*** 1.8 km (4:44 / km) +5m4:40 / km ahr:188 max:196 shoes: Icebug Spirit olx 2 2012
2nd interval: 1.65km
Running5:20 0.72 km (7:23 / km) +6m7:05 / km ahr:151 max:192 shoes: Icebug Spirit olx 2 2012
recovery
Orienteering intervals 8:47*** 1.8 km (4:53 / km) +5m4:49 / km ahr:187 max:195 shoes: Icebug Spirit olx 2 2012
3rd interval on the same course: 1.65km. Surprised that i was 16sec slower than the previous one.
Planned to do 4 of these intervals. But had no power in my legs and wasn't running at high speed. Also my HR wasn't high enough. Still tired after POM probably. Hope that i'll find my good legs from the week before Pom again soon.
Running warm up/down 23:51 3.96 km (6:02 / km) +13m5:56 / km ahr:152 max:168 shoes: Icebug Spirit olx 2 2012
cooling down on my own because Toon got 'injured' during the 3rd interval