5 PM
O-training 16:58 ** 3.75 km (4:32 / km) +19m 4:25 / km
ahr:164 max:174 spiked:20/20c shoes: Asics Hyper Speed 6 2016
Pre run of the WOC sprint selection courses. Somehow managed to not take all of the optimum route choices. Silly me.
Running (road) warm up/down 3:14 0.49 km (6:34 / km) +1m 6:30 / km
ahr:121 max:134 shoes: Asics Hyper Speed 6 2016
O-training 14:12 3.24 km (4:23 / km) +28m 4:12 / km
ahr:160 max:171 shoes: Asics Hyper Speed 6 2016