Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Aug 31, 2010:

	activity	#	time	miles		km		+m
	Running	51	24:34:58	169.42		272.66		3055
	Orienteering	23	16:13:34	72.76	(13:23)	117.1	(8:19)	3645	129 /	139c	92%
	Strength and Conditioning	6	2:41:00
	Flexibility	6	1:26:00
	Running Drills	5	1:10:01	1.48		2.38
	Cross Training	3	15:30
	Total	80	46:21:03	243.66		392.14		6700	129 /	139c	92%
	[1-5]	79	44:55:03
averages - sleep:6.5 weight:69.3kg

2:53

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» now

Tuesday Aug 31, 2010 #

8 AM

Running 37:54 [2] 7.0 km (5:25 / km) +75m 5:08 / km
ahr:140 max:161 shoes: Nike Pegasus+ 26

Easy run with 3 x 10s stride outs towards the end.

5 PM

Strength and Conditioning 35:00 [1]

6 PM

Running warm up/down 11:00 [3] 2.0 km (5:30 / km) +10m 5:22 / km
shoes: Nike Pegasus+ 26

Up to training and around the field as WU.

Running Drills 3:00 [5] 0.15 km (20:00 / km)
shoes: Nike Pegasus+ 26

7 PM

Running intervals 10:00 [2] 2.0 km (5:00 / km) +30m 4:39 / km
shoes: Nike Pegasus+ 26

Did 3 x 100m windsprints with 660m jogging recovery. Then changed to threshold intervals...

Running intervals 45 [5] 0.3 km (2:30 / km)
shoes: Nike Pegasus+ 26

The sprints

Running intervals 30:00 [4] 6.8 km (4:25 / km) +80m 4:10 / km
ahr:160 max:176 shoes: Nike Pegasus+ 26

17 x 350m intervals @ T with ~30-40s float recovery.

Nice and controlled.

8 PM

Flexibility (Stretching) 15:00 [0]

Running warm up/down 15:00 [2] 2.1 km (7:09 / km) +5m 7:04 / km
shoes: Nike Pegasus+ 26

Steady WD jog around the field and even steadier jog home with Amy.

Sunday Aug 29, 2010 #

11 AM

Running long 2:23:22 [4] * 27.5 km (5:13 / km) +290m 4:57 / km
ahr:158 max:169 shoes: Inov8 X Talon 212 (1)

Took an OS map and went for a good long run out on wet and muddy routes I've never checked out before. To Pinxton and then down the River Erewash and Cromford Canal. Back through Brinsley and Selston. Felt like I spent half the time getting over or through stiles and gates.

Heart rate went mental again when I got home. Maxed at 199 again.

Saturday Aug 28, 2010 #

5 PM

Running warm up/down 13:08 [2] 2.5 km (5:15 / km) +55m 4:44 / km
ahr:139 max:156 shoes: Inov8 X Talon 212 (1)

Jog to WU.

6 PM

Running hills 53:21 [3] 9.6 km (5:33 / km) +315m 4:46 / km
ahr:147 max:182 shoes: Inov8 X Talon 212 (1)

3 x circuits of - 230m hill rep; 300m hill rep; 450m steady down hill rep; 450m flat rep with lots of jogging in between each. 3.2km total for each circuit. Concentrated on running strong with good technique:

1st hill:
58s - 154/173
60s - 152/177
62s - 153/173

2nd Hill:
62s - 156/175
64s - 160/177
63s - 158/177

Down Hill:
1:12 - 162/172 (done in terrain)
1:06 - 162/175
1:04 - 156/177

Flat rep:
1:22 - 159/179
1:22 - 159/179
1:21 - 160/179

7 PM

Running Drills 10:01 [5] 0.42 km (23:51 / km)
shoes: Inov8 X Talon 212 (1)

Some speed drills before a steady jog WD Home

Running warm up/down 14:29 [2] 2.5 km (5:48 / km) +65m 5:08 / km
ahr:141 max:151 shoes: Inov8 X Talon 212 (1)

Jog home.

Friday Aug 27, 2010 #

8 AM

Running 15:00 [2] 3.0 km (5:00 / km) +20m 4:50 / km
shoes: Nike Pegasus+ 26

Jog into work. Starting to feel better. A steady run tonight and hopefully I'll be fully recovered.

6 PM

Running 51:30 [3] 10.0 km (5:09 / km) +170m 4:45 / km
ahr:150 max:166 shoes: Nike Pegasus+ 26

Home from Newstead station. Despite what my heart rate monitor says I took it fairly easy still recovering. Was quite muddy under foot though and my bag was quite heavy tonight.

Thursday Aug 26, 2010 #

8 AM

Running 15:00 [2] 2.7 km (5:33 / km) +20m 5:21 / km
shoes: Nike Pegasus+ 26

6 PM

Running 15:00 [2] 2.8 km (5:21 / km) +10m 5:16 / km
shoes: Nike Pegasus+ 26

HFW

Wednesday Aug 25, 2010 #

8 AM

Running 15:00 [3] 3.1 km (4:50 / km) +20m 4:41 / km
shoes: Nike Pegasus+ 26

ITW

6 PM

Running 1:04:00 [4] 13.8 km (4:38 / km) +185m 4:21 / km
ahr:157 max:170 shoes: Nike Pegasus+ 26

Home from Hucknall - Binning it down again. Don't you just love the summer!

Tuesday Aug 24, 2010 #

8 AM

Running 14:00 [3] 3.0 km (4:40 / km) +20m 4:31 / km

1 PM

Cross Training warm up/down 5:30 [2]

Strength and Conditioning 25:00 [2]
shoes: Asics Gel GT-2140

6 PM

Running 12:00 [3] 2.7 km (4:27 / km) +10m 4:22 / km
weight:70.4kg

HFW.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km) +10m 4:53 / km
shoes: Nike Pegasus+ 26

To training and around the field.

Running Drills 12:00 [5] 0.5 mi (23:59 / mi)
shoes: Nike Pegasus+ 26

7 PM

Running intervals 41:07 [3] 9.2 km (4:28 / km) +50m 4:21 / km
ahr:154 max:180 shoes: Nike Pegasus+ 26

11 x 200m windsprints with ~3mins jogging recovery.

8 PM

Flexibility 16:00 [0]

Running warm up/down 10:00 [2] 2.0 km (5:00 / km) +5m 4:56 / km
shoes: Nike Pegasus+ 26

Steady jog around the field and home as WD.

Monday Aug 23, 2010 #

8 AM

Running 14:00 [3] 2.9 km (4:50 / km) +20m 4:40 / km
shoes: Nike Pegasus+ 26

ITW - very sore calves still.

6 PM

Running 43:30 [3] 8.2 km (5:18 / km) +155m 4:51 / km
ahr:142 max:166 shoes: Nike Pegasus+ 26

Home from Newstead. Ran into thunderstorm and got slightly damp. At least the sun cam out before I got home to dry me a little. Calves still quite sore but a little looser.

Sunday Aug 22, 2010 #

Note
(rest day)

Travelling back from Stockholm. Calves sore.

Saturday Aug 21, 2010 #

10 AM

Orienteering 32:26 [3] ***** 3.0 km (10:49 / km) +90m 9:24 / km
ahr:135 max:164 spiked:6/6c shoes: VJ Twister #3

Tornskogen - Hung 3, checked 3 plus extra running. Awesome area - saved the best for last and was just loving running through the terrain.

12 PM

Orienteering 16:26 [3] **** 2.5 km (6:34 / km) +100m 5:29 / km
ahr:150 max:167 spiked:6/6c shoes: VJ Twister #3

Run around a course at Tornskogen - running part map memory.

1 PM

Orienteering 20:00 [2] 2.0 km (10:00 / km) +80m 8:20 / km
shoes: VJ Twister #3

Collecting and trying to locate a missing junior. Got a bit lost myself at one point whn just running rather than concentrating where I was.

2 PM

Orienteering 38:02 [3] ***** 4.5 km (8:27 / km) +130m 7:23 / km
ahr:144 max:164 spiked:7/7c shoes: VJ Twister #3

Hanging and checking on the northern part of Tornskogen. Even better than the southern part.

3 PM

Orienteering 38:05 [4] ***** 5.3 km (7:11 / km) +280m 5:41 / km
ahr:166 max:174 spiked:10/12c shoes: VJ Twister #3

Ran the Long tour champs race on Tornskogen even though I was pretty tired as it was the last day and the area was awesome. Just loved every bit of it. Missed on a couple; a long leg to a control I put out (no 6) and a short leg (no 3) where the map was a bit weird and my bearing obviously wasn't quite good enough. First Junior took 64mins.

5 PM

Orienteering warm up/down 28:47 [3] ***** 3.0 km (9:36 / km) +80m 8:28 / km
ahr:139 max:152 spiked:2/2c shoes: VJ Twister #3

One last run out to collect in a couple of the far controls as WD and last chance to sample the terrain. Great week.

Friday Aug 20, 2010 #

11 AM

Running Drills 40:00 [5] 1.0 km (40:00 / km)
shoes: Nike Pegasus+ 26

4 PM

Orienteering 1:25:15 [3] ***** 8.0 km (10:39 / km) +350m 8:45 / km
ahr:135 max:165 spiked:7/8c shoes: VJ Twister #3

Hanging part of the peg relay on Domarruden O then collecting part in and having a generally good run around. Sore my first wild moose too!

11 PM

Orienteering 17:36 [3] **** 2.5 km (7:02 / km) +70m 6:11 / km
ahr:141 max:161 spiked:3/3c shoes: VJ Twister #3

Collecting controls after the night exercise on Domarruden V.

Thursday Aug 19, 2010 #

9 AM

Orienteering 1:02:00 [2] ***** 5.0 km (12:24 / km) +200m 10:20 / km
spiked:7/8c shoes: Inov8 X Talon 212 (1)

Hanging and checking controls and then shadowing Sam on Ladvik.

11 AM

Orienteering 20:00 [1] 2.0 km (10:00 / km) +80m 8:20 / km
shoes: Inov8 X Talon 212 (1)

Shadowing Amy

12 PM

Running 12:28 [2]
ahr:125 max:151 shoes: Inov8 X Talon 212 (1)

Jog to and from car for maps

3 PM

Orienteering 23:31 [3] **** 2.5 km (9:24 / km) +80m 8:07 / km
ahr:135 max:160 spiked:8/9c shoes: Inov8 X Talon 212 (1)

Hanging an afternoons exercise on Ladvik.

Orienteering 18:35 [3] ***** 2.0 km (9:18 / km) +75m 7:49 / km
ahr:146 max:160 spiked:9/10c shoes: Inov8 X Talon 212 (1)

Steady run around the detailed contour only course on Ladvik.

5 PM

Orienteering 20:00 [3] **** 2.5 km (8:00 / km) +70m 7:01 / km
spiked:9/9c shoes: Inov8 X Talon 212 (1)

Collecting in the other contour only course on Ladvik.

Wednesday Aug 18, 2010 #

10 AM

Running warm up/down 15:00 [2] 1.4 km (10:43 / km)
shoes: VJ Twister #3

Jog to start

Orienteering race 50:09 [4] ***** 7.0 km (7:10 / km) +360m 5:42 / km
ahr:166 max:177 spiked:12/15c shoes: VJ Twister #3

A course @ Domarudden
(5,64km)

Just went out and enjoyed myself at a steady threshold pace. Orienteering was mainly pretty good with good APs and simplifying nicely. Only errors were at 2 by going offline to my AP through the marsh (30s), being slightly offline from my AP at 5 (~20s) and then getting confused by the crags that were mapped at 10 and thus not climbing high enough initially (~1min). Solid race though and a gorgeous area.

11 AM

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: VJ Twister #3

Jog back from the finish

Tuesday Aug 17, 2010 #

9 AM

Orienteering 28:00 [3] ***** 3.5 km (8:00 / km) +100m 7:00 / km
ahr:149 max:167 spiked:8/8c shoes: VJ Twister #3

Hanging on Morsta

10 AM

Orienteering 14:00 [2] 1.0 km (14:00 / km) +40m 11:40 / km
max:150 shoes: VJ Twister #3

Shadowing for relocation exercise on Morsta

11 AM

Orienteering 23:00 [3] ***** 2.0 km (11:30 / km) +80m 9:35 / km
ahr:137 max:161 spiked:3/3c shoes: VJ Twister #3

Collecting controls on Morsta.

7 PM

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +40m 9:05 / km
shoes: VJ Twister #3

WU inc drills

Orienteering race 28:42 [5] **** 4.8 km (5:59 / km) +250m 4:45 / km
ahr:178 max:186 spiked:12/12c shoes: VJ Twister #3

OK Ravinen Middle Race

Mainly good and didn't feel too tired after the last few days training. Totally lost it on a long leg to 7 and had to relocate way away from where I thought I was. Lost about 45s I'd have thought? 25s behind Hodgo and 1min behind gustav. Was obvious the recent reps have now pushed my anearobic capacity up.

8 PM

Orienteering warm up/down 25:00 [2] 2.0 km (12:30 / km) +100m 10:00 / km
shoes: VJ Twister #3

Collecting in a few controls.

Monday Aug 16, 2010 #

10 AM

Orienteering 1:50:00 [3] 13.0 km (8:28 / km) +400m 7:20 / km
shoes: VJ Twister #3

Hanging, a short course and then 45mins trying to find a junior that had got severely lost.

Running Drills 5:00 [5]

4 PM

Orienteering 18:00 [3] 2.5 km (7:12 / km) +80m 6:12 / km
shoes: VJ Twister #3

Steady cruise around a short course. Feeling tired.

8 PM

Flexibility (Stretching) 15:00 [0]

Sunday Aug 15, 2010 #

11 AM

Orienteering 1:00:00 [3] 8.0 km (7:30 / km) +200m 6:40 / km
shoes: VJ Twister #3

Hanging and Shodowing @ Enderbyberg on first day of the EMJOS Stockholm tour.

2 PM

Orienteering 1:20:00 [2] 8.0 km (10:00 / km) +200m 8:53 / km
shoes: VJ Twister #3

Shadowing, collecting and a bit of my own run out in the forest.

Saturday Aug 14, 2010 #

Note
(rest day)

Travel to Stockholm

Friday Aug 13, 2010 #

7 AM

Running 12:00 [3] 2.7 km (4:27 / km) +20m 4:17 / km
shoes: Nike Pegasus+ 26

ITW

8 AM

Strength and Conditioning 18:00 [1]
weight:69.3kg

7 PM

Running warm up/down 8:00 [2] 1.2 km (6:40 / km)
shoes: Nike Pegasus+ 26

Gentle plod/WD home.

Thursday Aug 12, 2010 #

8 AM

Running 14:00 [3] 3.0 km (4:40 / km) +20m 4:31 / km
shoes: Nike Pegasus+ 26

ITW

6 PM

Running 15:00 [2] 2.8 km (5:21 / km)
shoes: Nike Pegasus+ 26

HFW

7 PM

Running warm up/down 12:00 [2] 2.2 km (5:27 / km) +20m 5:13 / km
shoes: Nike Pegasus+ 26

To training and round the field as WU.

Running intervals ((grass)) 41:20 [5] 7.5 km (5:31 / km) +70m 5:16 / km
ahr:164 max:186 shoes: Nike Pegasus+ 26

Pyramids Interval Session

Supposidly 200m, 400m, 600m, 800m - but more like:

~220m, ~350m, ~550m, ~750m
Recoveries of 30s; 60s; 90s; 120s:

37s - 129/156
57s - 159/170
1:36 - 161/177
2:18 - 168/181

36s - 138/164
57s - 164/177
1:39 - 168/183
2:20 - 172/184

37s - 149/166
57s - 168/178
1:38 - 171/184
2:20 - 174/185

38s - 152/168
58s - 166/175
1:38 - 171/184
2:18 - 168/183

Flexibility (Stretching) 10:00 [0]
shoes: Nike Pegasus+ 26

Wednesday Aug 11, 2010 #

8 AM

Running 15:00 [3] 3.0 km (5:00 / km) +20m 4:50 / km
shoes: Nike Pegasus+ 26

ITW

6 PM

Running long 1:14:44 [3] 14.3 km (5:14 / km) +220m 4:51 / km
ahr:147 max:165 shoes: Nike Pegasus+ 26

Slow run home from Hucknall Railway Station. Feeling heavy legged this evening.

Tuesday Aug 10, 2010 #

1 PM

Strength and Conditioning (Circuits) 30:00 [3]

7 PM

Running warm up/down 13:00 [2] 2.0 km (6:30 / km) +15m 6:16 / km
shoes: Nike Pegasus+ 26

To training inc drills.

Running intervals 26:00 [5] 3.5 km (7:26 / km) +50m 6:56 / km
ahr:140 max:179 shoes: Nike Pegasus+ 26

7 x 500m on the grass with ~5-10m climb.

1:24 - 154/171
1:21 - 152/176
1:22 - 157/178
1:23 - 157/177
1:23 - 156/178
1:23 - 158/178
1:25 - 143/174

Felt a slight twinge and discomfort in my right knee on the last two, particularly the last so only did 7 rather than the planned 10.

Running 8:30 [2] 1.4 km (6:04 / km) +20m 5:40 / km
ahr:135 max:144 shoes: Nike Pegasus+ 26

Just did a bit of steady jogging instead.

Flexibility (Stretching) 15:00 [0]
shoes: Nike Pegasus+ 26

Running warm up/down 14:00 [2] 2.1 km (6:40 / km) +5m 6:35 / km
shoes: Nike Pegasus+ 26

Jog round the field then home.

Monday Aug 9, 2010 #

8 AM

Running 17:00 [2] 3.0 km (5:40 / km) +30m 5:24 / km
shoes: Nike Pegasus+ 26

ITW - slow plod as feeling rather tired.

1 PM

Cross Training warm up/down 5:00 [2]

Strength and Conditioning 25:00 [1]
weight:69.5kg shoes: Asics Gel GT-2140

6 PM

Running 35:00 [3] 7.8 km (4:29 / km) +160m 4:04 / km
ahr:152 max:168 shoes: Nike Pegasus+ 26

Home from Newstead Station.

Sunday Aug 8, 2010 #

11 AM

Orienteering long 1:56:00 [4] *** 20.5 km (5:40 / km) +150m 5:28 / km
ahr:155 max:170 spiked:20/21c shoes: Inov8 X Talon 212 (1)

Long course at Sherwood Pines. Wasn't as brambley as I thought it may have been largely to a lot of recent thining. Nice to be out in a Forest again - its been a while.

Saturday Aug 7, 2010 #

6 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km) +15m 4:53 / km
ahr:134 max:149 shoes: Nike Pegasus+ 26

Running intervals 43:20 [5] 4.86 km (8:55 / km) +40m 8:34 / km
max:181 shoes: Nike Pegasus+ 26

6 x 810m reps:

2:30 - 162/177
2:30 - 159/180
2:30 - 159/179
2:33 - 161/180
2:34 - 160/178
2:34 - 164/179

Running warm up/down 14:17 [2] 2.4 km (5:57 / km) +25m 5:39 / km
shoes: Nike Pegasus+ 26

Steady WD - knackered!

Friday Aug 6, 2010 #

8 AM

Running 15:00 [2] 3.0 km (5:00 / km) +20m 4:50 / km
shoes: Nike Pegasus+ 26

5 PM

Running 19:00 [3] 4.1 km (4:38 / km) +75m 4:15 / km
ahr:141 max:160 shoes: Nike Pegasus+ 26

HFW

Thursday Aug 5, 2010 #

8 AM

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Nike Pegasus+ 26

ITW

6 PM

Running 13:00 [2] 2.6 km (5:00 / km) +20m 4:49 / km
shoes: Nike Pegasus+ 26

HFW.

7 PM

Running warm up/down 12:00 [3] 2.0 km (6:00 / km) +10m 5:51 / km
shoes: Nike Pegasus+ 26

Running intervals 32:20 [4] 7.2 km (4:29 / km) +60m 4:19 / km
ahr:155 max:181 shoes: Nike Pegasus+ 26

6 x 4mins @ T

158/172; 161/175; 162/173; 164/176; 160/172; 168/181

Flexibility (Stretching) 15:00 [0]

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Nike Pegasus+ 26

Wednesday Aug 4, 2010 #

8 AM

Running 14:00 [3] 2.8 km (5:00 / km) +20m 4:50 / km
shoes: Nike Pegasus+ 26

ITW

1 PM

Cross Training warm up/down 5:00 [2]

Strength and Conditioning 28:00 [1]
weight:68.2kg

6 PM

Running 1:05:00 [3] 13.0 km (5:00 / km) +200m 4:39 / km
ahr:140 max:160 shoes: Nike Pegasus+ 26

Home from Hucknall station. Heavy legs from racing over the last few days so a bit of a steady plod home tonight.

Tuesday Aug 3, 2010 #

8 AM

Running 15:00 [3] 3.0 km (5:00 / km) +30m 4:46 / km
slept:8.0 shoes: Nike Pegasus+ 26

ITW - much better nights sleep. Legs a bit achy but feeling a bit spritlier.

3 PM

Running 13:00 [3] 2.6 km (5:00 / km) +20m 4:49 / km
shoes: Nike Pegasus+ 26

HFW

4 PM

Note

At the hospital to see the Gastroentorologist.

I looks like that I have Gilberts Syndrome - hense the IBS symtoms, occassional yellowness and fatigue, difficulty eating fatty products and high billirubbin levels in my blood. Nothing serious really, ginetic and not much to treat it, rather just manage the symptoms and eat heathily.

7 PM

Running warm up/down 20:00 [2] 2.5 km (8:00 / km) +30m 7:33 / km
shoes: Nike Pegasus+ 26

WU for Booths Race.

Running race 26:39 [5] 7.5 km (3:33 / km) +150m 3:14 / km
shoes: Nike Pegasus+ 26

Shipley Hall race. Finished fifth; started comfortably though one lad pegged it off miles in front. Could feel Sunday in my legs as soon as I hit the first serious hill after ~6-7mins and was then a case of baring the pain. The lad who sprinted off was caught after ~10mins when he couldn't keep up the pace but I couldn't catch him. Particularly hard work up hills. Would have comfortably had 3rd if I hadn't raced Sunday.

8 PM

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Nike Pegasus+ 26

Very steady WD.

Monday Aug 2, 2010 #

8 AM

Running 15:00 [3] 3.0 km (5:00 / km) +30m 4:46 / km
slept:5.0 shoes: Nike Pegasus+ 26

ITW. Knackered - really bad nights sleep when I really needed a good one after yesterdays races.

6 PM

Running 14:00 [2] 2.7 km (5:11 / km)
shoes: Nike Pegasus+ 26

HFW

Sunday Aug 1, 2010 #

1 PM

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Nike Pegasus+ 26

Persuaded to run in the Midland Athletic League meeting at our local club. What was originally going to be 3km and 1.5km turned into the 800m, 1.5km and legs of the 4x100m relay and 4x400m relay. There are few good sprinters in our club (and I'm certainly not one of them!).

WU/WD for 800m
WU - 20mins jogging inc drills.
WD - 10mins steady jogging.

Running race 2:17 [5] 0.8 km (2:51 / km)
shoes: Nike Pegasus+ 26

First lap in 64s. Thought 2:10 was on and I would have been v.happy with that but it became very painful from about 500m. I just dug in through the pain in my legs and lungs burning for a second lap of 73s.

3 PM

Running race 4:46 [5] 1.5 km (3:11 / km)
shoes: Nike Pegasus+ 26

1,500m - Lungs and legs still hurting. Spent and hour coughing after the 800m. Started steadier on this - probably too steady but wound it up to finish with a sprint. Disappointed with the time but guess I haven't done much anaerobic work over the last few months and the 800m took alot out of me so its to be expected.

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Nike Pegasus+ 26

WU/WD for the 1,500m.

5 PM

Running race 12 [5] 0.1 km (2:00 / km)
shoes: Nike Pegasus+ 26

Third leg of the 4 x 100m. Strange to have the race over so quickly and no idea how we were doing - change over needs work! :)

Running race 59 [5] 0.4 km (2:27 / km)
shoes: Nike Pegasus+ 26

Second leg of 4 x 400m relay. Pushed hard for first 200m then just hung on. Smoother change over.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Nike Pegasus+ 26

WU/WD for the relays

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