Sunday Jun 11 |
 | Orienteering (Race) 50:32 [5]7.0 mi (7:12 / mi) | |
| |
| NW Cup & WA Champs, Course 5, Day 2:
7.6 K, 90 m, 12 CP |
| Road run (Warmup and cool down) 30:00 [3]3.0 mi (10:00 / mi) | |
| |
| |
| |
|
Course 5: Day 2 - Splits |
Saturday Jun 10 |
| Orienteering (Race) 45:15 [5]6.5 mi (6:58 / mi) | |
| |
| NW Cup & WA Champs, Course 5, Day 1:
7.9 K, 99 m, 14 CP |
| Trail run (Warmup and Cool down) 10:00 [3]1.0 mi (10:00 / mi) | |
| |
| |
| |
|
Course 5: Day 1 - Splits |
| |
|
Red day 1 - Splits |
Thursday Jun 8 |
| Fartlek (Uphill with map on trail) 25:34 [4]3.75 mi (6:48 / mi) | |
| |
| 300m@70%+100m@90% |
| Trail run with map 28:13 [3]3.75 mi (7:32 / mi) | |
| |
| All the way back against the wind |
| Yoga 1:00:00 [3] | |
| |
| |
Wednesday Jun 7 |
| Aerobics Step 45:00 [5] | |
| |
| |
| Intervals (Short: 8x(400m+400m)) 27:15 [5]4.25 mi (6:24 / mi) | |
| |
| 6x(400m@1:50+400m@1:30)+2x(400m@1:50+400m@1:15)+400m - non stop with map |
Tuesday Jun 6 |
| Road run 56:29 [3]8.0 mi (7:03 / mi) | |
| |
| |
| Yoga 1:00:00 [3] | |
| |
| |
Monday Jun 5 |
| Aerobics Step 45:00 [5] | |
| |
| |
| Intervals (Short: 8x(400m+400m)) 27:33 [5]4.0 mi (6:53 / mi) | |
| |
| 8x(400m@1:50+400m@1:30) non stop with map |