Orienteering47:51 5.54 km (8:38 / km) +250m7:03 / km ahr:154 max:191
8. Nationaler middle distance. Very wet with heavy rain and streams going over their borders. Struggled to find into the race and got lost to control 1 loosing more than 4min before finding it. After that better, but still not smooth. Just before the 7th we had to cross a stream which had grown large with a lot of water. I did not find any safe place to cross and after several minuts searching for a place to cross I decided to skip all controls on the other side.
Running warm up/down 43:46 4.79 km (9:08 / km) +54m8:39 / km
Running warm up/down 20:09 2.98 km (6:45 / km) +56m6:10 / km ahr:145 max:169
Running intervals 29:17 5.92 km (4:57 / km) ahr:183 max:206
4x6' 30" rest (lactate measurement) starting on 1kmh less than threshold pace then 0.5kmh less than threshold, followed by 2x on threshold before 0.5kmh increase for each 6'. I was also today not able to run long above threshold. And finish after 2' on 0.5kmh above threshold pace. All was run at 1% incline.