Laufen (Einlaufen) 7:34 [3] 1.35 km (5:36 / km)
ahr:177 max:200
OL (Self-choice-Sprint) 6:02 [5] *** 1.16 km (5:12 / km)
ahr:175 max:195 spiked:5/5c
OL (Self-choice-Sprint) 6:23 [5] *** 1.36 km (4:42 / km)
ahr:185 max:199 spiked:5/5c
OL (Self-choice-Sprint) 6:15 [4] *** 1.07 km (5:50 / km)
ahr:185 max:203 spiked:6/6c
Laufen (Auslaufen) 13:01 [3] 2.04 km (6:23 / km)
ahr:167 max:191
Laufen (Einlaufen) 13:10 [3] 2.04 km (6:27 / km)
Laufen (Intervalle, Auslaufen) 36:45 [5] 6.8 km (5:24 / km)
7x2min schnell/2min langsam
Alternativ (Cool-down) 10:00 [2]
ahr:115 max:136
Dehnen 18:35 [0]
ahr:98 max:123