orienteering1:17:00 8.0 km (9:37 / km) +320m8:01 / km spiked:16/19c slept:7.0 shoes: Roc lite #3
Training at Gnuell.
First time orienteering since September- probably my longest break forever!!!
Back in the typical Mittelland Terrain (lots of vegetation, tracks and broad with some a few finer contour details) but with tracks removed.
Apart from running off the warmup map to the start, I was pretty happy with how I felt in the forest, reading contours well and most controls popped up where expected, just one search action 4 minutes..
I just need to get fitter!!
Plan for week (hard week, no longer sick):
M: 30 run + TSV training
T: 30-60 pool or xc ski
W: O training NLZ
T: ASVZ group run w hill sprints
F: Night O training OLG
S: XC ski with ZesOLNaK
S: Hallentraining and pool running with ZesOLNaK
+ daily stretch/yoga at least 10 mins
Running25:00  slept:7.5 shoes: Asics GT 2000
Run on the snowy fields before Hallentraining. Snow makes stronger legs I'm hoping!
runnign drills/plyo15:00 
Laufschule at start
Skipping and accelerations at end. Felt unfit doing the sprints.
Cave tour in Hölloch, second largest cave system in Europe, we saw just over 1% of it in 6 hours! There was a lot of up and down, some ladders and ropes, bum sliding and a couple of very tight passages wriggle through (optional). Amazing too that in summer it's a raging underground river!
according to my sore muscles, some of it counts as climbing