Yoga/Mobility warm up/down 10:00 [1]
Strength warm up/down 20:00 [1]
Running warm up/down 40:00 [1] 6.3 km (6:21 / km) +150m 5:40 / km
shoes: VJ Irock 2
Running intervals 18:00 [2] 3.5 km (5:09 / km) +60m 4:44 / km
shoes: VJ Irock 2
30/30 Fartlek
Rec 6:00 [1]
shoes: VJ Irock 2
Orienteering 7:00 [1] 1.0 km (7:00 / km)
shoes: VJ Irock 2