deep squat 20+30+40kg (10reps each)
front squat 50+60kg (10reps each) + 70kg 3 times (middle body not ready for that yet)
dead lift 3x60kg (10reps each)
hip thrust 3x60kg (10reps)
cycling10:01 0.0 km +2mnull / km ahr:113 max:123
Warm down
6 PM
running/walking2:09:24 17.33 km (7:28 / km) +268m6:56 / km ahr:112 max:176
running25:57 3.45 km (7:31 / km) +8m7:26 / km ahr:125 max:175
Warm up for Halikko-relay
orienteering44:23 8.08 km (5:30 / km) +105m5:10 / km ahr:173 max:189
Halikko-viesti in Märynummi.
Great 5th place for a team - best one ever.
Good work from all the team mates and basic great run from Minna before me. Had a easy work to defence the 5th place, though mentally not that easy to do the race when you know that the guys in front are too far away and most likely after you they are closer.
Okish work in the beginning, in the end made three clear mistakes.
running7:55 1.23 km (6:26 / km) +8m6:14 / km ahr:120 max:143