Jog/Walk warm up/down 16:00 [3] 1.5 km (10:40 / km) +10m 10:19 / km
Run - XC race 4:41 [4] 1.0 km (4:41 / km) +10m 4:28 / km
ahr:165
Run - XC race 4:45 [5] 1.0 km (4:45 / km) +10m 4:31 / km
ahr:174
Run - XC race 4:52 [4] 1.0 km (4:52 / km) +10m 4:38 / km
ahr:172
Run - XC race 4:46 [5] 1.0 km (4:46 / km) +10m 4:32 / km
ahr:175