Running warm up/down 8:03 [3] 1.32 km (6:06 / km)
shoes: Icebug Acceleritas 3
Orienteering 32:45 [3] 3.81 km (8:36 / km)
shoes: Icebug Acceleritas 3
Didn't end up running Venla as there was a risk I would be running leg 6 ~11km the next day so didn't make a real effort to find a random team as thought I might need fresh legs. Went out on the training map though as haven't been in this sort of terrain for a long long time. Took it nice and steady but hit every control. Hot which made me actually glad I was running early morning.
Running hills 10:00 [4] 0.93 km (10:45 / km)
shoes: Icebug Acceleritas 3
10x10secs (50secs) hill sprints, found a path with a hill which sufficed and let me focus on light, fast cadence (high knees) - not many good hills not in terrain.