3 PM
Running warm up/down 9:06 1.66 km (5:29 / km) +3m 5:26 / km
ahr:145 max:163 slept:7.5 shoes: Inov8 x-talon 212 (nov2011)
warming up with winston, toon, benjamin and hoekie.
Orienteering 15:52 2.75 km (5:46 / km)
ahr:172 max:191 shoes: Inov8 x-talon 212 (nov2011)
running fullspeed uphill for 1min and then a short orienteering loop while being tired. same as last week. 1 big mistake (no compass)
Orienteering 20:32 3.38 km (6:04 / km) +18m 5:55 / km
ahr:166 max:199 shoes: Inov8 x-talon 212 (nov2011)
again a big mistake.. couldn't orienteer without a compass
Running warm up/down 25:09 4.11 km (6:08 / km) +4m 6:06 / km
ahr:153 max:194 shoes: Inov8 x-talon 212 (nov2011)
one last uphill interval + cooling down with winston, benjamin and hoekie