Better day in physical and orienteering went fine for 45 minutes with maybe 90 second mistakes, then black moment and I stop thinking and made about 5minute mistake to the 17 control (tried to push true the green area in unpurpose). Totally maybe 7.5minute mistakes... :(
8 intervals. Starting from intesity 3 I think and the ricing the speed with every interval, so whole training wasn't intesity 5 :D. Legs felt quite tired and running didn't feel easy at all (maybe because couple strength trainings what I have had), but still I could run pretty well...
4.01
3.47
3.40
3.29
3.15
3.09
2.56
2.39