Trail/terrain running warm up/down 20:18 [2] 3.7 km (5:29 / km) shoes: inov8 x talon
Orienteering54:02 8.8 km (6:08 / km) +120m5:45 / km ahr:127 max:156 shoes: inov8 x talon
Steady training with different sections - contour only, corridor, follow the contour, blanked sections, control pick etc. Ran the control pick a bit faster.