Running long 2:10:06  24.15 km (5:23 / km) shoes: nvii Forest 1
First half with a group at an uncomfortably slow pace at times (at one point we were doing 7min ks on a flat gravel track, sad times) but second half with Johannes on some lush trails in Nåsten was ideal.
Running warm up/down 20:15  4.19 km (4:50 / km) shoes: NB Fuel Cell Rebel
Orienteering intervals 35:33  9.03 km (3:56 / km) shoes: NB Fuel Cell Rebel
10' tempo (2'30") then 5x≈900m sprint ints (1') Really nice sprint training at Ekeby from just before I arrived here. Kind of reminded me of last year's JWOC sprint area but if anything a little more varied. Technique actually feeling quite good even though it's been a while since my last sprint session.
Running15:58  3.14 km (5:05 / km) shoes: NB Fuel Cell Rebel