3 PM
Running warm up/down (wup) 24:55 [1] 4.66 km (5:21 / km) +85m 4:54 / km
Orienteering 8:05 [4] 2.13 km (3:48 / km) +10m 3:42 / km
2 short sprints on "lkh" with mathi and jakob
1) 4:33 (1,22km)
2) 3:32 (0,91km)
Running 2:00 [4] 0.64 km (3:08 / km)
8*80m quicker strides with mathi and jakob on roseggerweg
Running warm up/down (recoveries + cd) 37:00 [1] 4.0 km (9:15 / km) +50m 8:42 / km