Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
Orienteering intervals 1:10:00 [5] 10.0 km (7:00 / km)
relay training
Orienteering 1:50:00 [2] 12.0 km (9:10 / km) +300m 8:09 / km
long and easy O training (long legs)
Orienteering 40:00 [2] 6.0 km (6:40 / km) +200m 5:43 / km
Night O training