11 AM
cycling 20:00
ahr:120 max:136
strength and conditioning 1:05:40
ahr:103 max:162
Strength training at Hollola's swimhalls gym.
deep squat 10x (20+30+40+50kg)
front squat 3x10x75kg,
dead lift 3x10x90kg, not that good
hip thrust 3x10x90kg
cycling 10:01
ahr:105 max:116
4 PM
running 12:40 1.98 km (6:25 / km) +98m 5:08 / km
ahr:133 max:147
orienteering 47:03 5.15 km (9:08 / km) +152m 7:57 / km
ahr:149 max:166
Night-O at Pajulahti, quite ok work... Though one bigger mistake during the direction training part
running 6:27 0.77 km (8:19 / km) +37m 6:43 / km
ahr:142 max:156
orienteering 9:58 1.18 km (8:26 / km) +14m 7:58 / km
ahr:150 max:168
Micro-O
running 5:31 1.11 km (4:57 / km) +14m 4:40 / km
ahr:146 max:160
running 33:58 4.45 km (7:38 / km)
ahr:110 max:168
Keeping the indoor track training Pajulahti. Running there some faster parts on my own