Orienteering18:04 [1] 2.1 km (8:36 / km) +35m7:56 / km shoes: Inov-8 X-Talon 190
Setting controls for the middle distance in a fast and open terrain
11 AM
Orienteering26:46 [1] 3.1 km (8:38 / km) +59m7:53 / km shoes: Inov-8 X-Talon 190
Picking up controls on the north side of the middle distance. One of the athletes did a huge mistake on the first control and I ended up picking it up before she took it, as well as the three first controls..
1 PM
Orienteering59:21 [2] 6.4 km (9:16 / km) +190m8:04 / km shoes: Inov-8 X-Talon 190
Shadowing two athletes during the afternoon training
Running warm up/down 1:06:02 [1] 10.2 km (6:28 / km) +20m6:25 / km shoes: Mizuno Ronin 5
Running intervals 26:00 [5] 4.6 km (5:39 / km) shoes: Mizuno Ronin 5
6x600m "90%VMA" (200m 100% VMA, 200m ?, 200m 95% VMA). Ran in groups of three, leading the previous runner finishing his 600m, running 200m alone and then following the next runner 200m