Pre IOC:
M - 60 minutes (hopefully hills) 10km
T - UCDAC 10km
W - 90 minutes 15km
Th - 120 minutes 22km
F - 4 x 1km 90s rest 7km
S - rest
Su - rest
M - 60 minutes 12km
T - 5 x 1km 90s rest 8km
W - rest
Th - 25 minutes easy 5km
F - IOC sprint 5km
S - IOC long 15km
Su - crazy nastyass honeybadger performance 7km
M - Sprint relay + urban 10km
5 PM
Running45:00 [3] 9.63 km (4:40 / km) shoes: Adidas Kanadia