Running warm up/down 15:15 [2] 3.3 km (4:37 / km)
shoes: Nike Air Zoom Pegasus34 DB
AM Warm up run.
Orienteering 17:13 [4] 4.63 km (3:43 / km)
shoes: Inov-8 X-Talon 190
AM Sprint Training at PIP at 1:4000. One route choice micro error and a couple other slightly longer choices. Good speed and routes overall though. Nice out 20C, S 17 km/h.
Running intervals 2:34 [4] 0.95 km (2:42 / km)
shoes: Inov-8 X-Talon 190
AM Took 5' rest and then did 5x30'' r60''. Felt good and strong.
Running warm up/down 15:00 [2] 2.88 km (5:12 / km)
shoes: Nike Air Zoom Pegasus34 DB
AM/PM Warm down run.
Strength 15:00 [3]
PM Strength/Core.
Strength 25:00 [3]
PM Strength, hips, quads, lower legs.