9 AM
Running 15:02 [2] 2.84 km (5:18 / km)
shoes: Karrimor Road 2
Orienteering 11:50 [4] 3.01 km (3:56 / km)
shoes: Asics 2
Portalegre
Sprintervals
30s intervals
Running 13:00 [1] 2.0 km (6:30 / km)
shoes: Asics 2
Orienteering 10:44 [5] 2.98 km (3:36 / km)
shoes: Asics 2
Mass start
Orienteering 4:00 [1] 0.54 km (7:24 / km)
shoes: Asics 2
Running 11:35 [1] 1.53 km (7:34 / km)
shoes: Karrimor Road 2
With Gernot
4 PM
Running 3:42 [1] 0.6 km (6:10 / km)
shoes: Inov8 X-Talon 212 v2
Orienteering 55:01 [3] 11.24 km (4:54 / km)
shoes: Inov8 X-Talon 212 v2
Lapa
Mass start with 3 loops.
After the initial few controls in group tucked in behind Fredrik for a few controls before leading him round the rest of the course. Maybe the best I've orienteered for a long time.
Running 12:36 [1] 2.37 km (5:19 / km)
shoes: Inov8 X-Talon 212 v2