Run warm up/down 12:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009
Warmup before the red course.
Plyometrics 5:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009
Running drills and plyometrics.
Orienteering race 41:24 [4] **** 6.0 km (6:54 / km) +185m 5:59 / km
spiked:16/24c shoes: Inov-8 Mudlcaw 330 August 2009
DVOA Camp Delmont Red.
Part 1:
Part 2:
Orienteering race 12:49 [4] **** 2.2 km (5:50 / km) +70m 5:02 / km
spiked:14/15c shoes: Inov-8 Mudlcaw 330 August 2009
DVOA Delmont Sprint.