Running35:00 [4] 7.8 km (4:29 / km) shoes: Nike Vomero 31
20 minutes soft run and later 4x400m at 73" (80% FC). In theory I had to do 12x400m but I had to get out of the training to collect one swede from the airport.
Running warm up/down 25:00 [1] 4.5 km (5:33 / km) shoes: VJ Bold
5 PM
Orienteering42:03 [3] *** 5.1 km (8:15 / km) +180m7:01 / km 14c shoes: VJ Bold
Middle distance training in Jarosa where the snow was the big suprise for us. It was hard to keep the direction in the hills due to the snow. Except two controls (6 and 10) the course was quite easy. Not high speed.
Running warm up/down 20:00 [1] 4.0 km (5:00 / km) +160m4:10 / km shoes: VJ Bold
Orienteering race 1:04:14 [5] *** 9.5 km (6:46 / km) +330m5:46 / km 21c shoes: VJ Bold
Almost a clean race except for bad routechoices in 2nd and 16th controls. Furthermore I lost time in the control 18th because it was wrongly placed. More or less 3'10" mistakes