running35:00  5.0 km (7:00 / km) shoes: Salming trail
Küttigen - Aarau Schachen and warm up
orienteering race 16:17  2.1 km (7:45 / km) +40m7:05 / km shoes: Salming trail
Nat A, sprint Aarau city, D40, 10/28
Quite boring sprint in my opinion, but perhaps because my legs were not ready to run faster than yesterday for 3 times the distance.
Still did a 20-30" concentration lack mistake
running45:00  5.0 km (9:00 / km) +200m7:30 / km shoes: Salming trail
running warm up/down 30:00  3.5 km (8:34 / km) +140m7:09 / km shoes: VJ Integrator high
orienteering race 48:24  5.9 km (8:12 / km) +115m7:28 / km shoes: VJ Integrator high
Nat A event Roggenhusen-Distelberg
bad route to 5 (1'?)
mistake to 8 (1')
Good speed for my conditions.
Not very difficult, but you needed to be careful nevertheless, so I liked it more than I had expected in advance.