10 AM
Running warm up/down 11:49 1.88 km (6:17 / km) +24m 5:55 / km
ahr:141 max:150 shoes: Nike Flex 2014 Run
Running warm up/down 2:11 0.39 km (5:32 / km)
ahr:140 max:150 shoes: Nike Flex 2014 Run
Workout (streching) 6:00
ahr:105 max:124
Running warm up/down 51 0.13 km (6:26 / km)
ahr:135 max:153 shoes: Nike Flex 2014 Run
Running tempo 12:16 3.09 km (3:58 / km)
ahr:166 max:175 shoes: Nike Flex 2014 Run
3000 m test run. So slow.
Running warm up/down 12:44 2.33 km (5:28 / km)
ahr:141 max:147 shoes: Nike Flex 2014 Run
2 PM
Running warm up/down 2:38 0.47 km (5:35 / km)
ahr:141 max:148 shoes: Inov8 Trailtalon 250
Orienteering 13:32 ** 1.2 km (11:17 / km)
ahr:127 max:158 spiked:5/5c shoes: Inov8 Trailtalon 250
Set controls.
Orienteering 15:13 * 2.27 km (6:43 / km)
ahr:148 max:161 shoes: Inov8 Trailtalon 250
Just shadowing, so not too much map contact.
Orienteering 11:10 ** 2.09 km (5:20 / km) +8m 5:14 / km
ahr:161 max:173 spiked:10/10c shoes: Inov8 Trailtalon 250
Relay starts. Door to number 2 was closed. Jakob was there before me so I didnĀ“t lose as much as he did.
Running warm up/down 5:49 0.93 km (6:14 / km) +7m 6:01 / km
ahr:139 max:147 shoes: Inov8 Trailtalon 250