28km 432m climb My Technique became in the last trainings much more efficient so the shoulders and all the muscles became also better. So today I felt better than yesterday but it is also nice to go home amd do some orienteering again
19.7km and 334m climb The plan was to do 3 hours but my right shoulder started to hurt quite much so I decided to go home earlier. Hopefully I can train tomorrow a little bit more again
Skiing (Skating) 2:18:18 
29.1km and 388m climb Because my shoulder is still really bad, I drove all the time just with the legs. Of course that is not perfect and also much harder at the steep uphills, but at least it is possible and also a good training. In general I feel really good and not really tired so physically it is going quite well
orienteering1:10:50  9.35 km (7:34 / km) +331m6:26 / km shoes: Inov Trailroc 255
Nice night orienteering. Really easy running speed and 1:7500 as a map scale made it not that hard today. But that was actually quite nice and I had a lot of fun with the other guys. The pain in my knee was less than yesterday. Hopefully it will be completly away soon.