9 AM
Running warm up/down 37:00 [2] 6.2 km (5:58 / km) +140m 5:22 / km
WU, WD and rest-jog
Orienteering 13:40 [4] 2.1 km (6:30 / km) +90m 5:22 / km
Relay training with Swiss and Swedes and friends. Focus on flow and not going all out today. Tried to keep HR 175 and below. Hard to do in this terrain and with speedy ladies everywhere. Happy with the nav.
Orienteering 15:40 [4] 2.25 km (6:58 / km) +80m 5:55 / km
Second interval. Did a much better job on the HR on this one. Navigation still alright. Missed the cliff at #2 by about 15m. Sounds small but the girls which flowed through it gained about 20-30s.