Run warm up/down 17:27  3.21 km (5:26 / km) +12m5:20 / km ahr:122 max:140 shoes: Slab XA amphib2
Orienteering Sprint race 16:18*** 4.2 km (3:53 / km) +65m3:36 / km ahr:158 max:170 spiked:14/16c slept:8.4 shoes: Slab XA amphib2
Slow beginning and without big confidence, handle the first half and made it through the park/not city part, after that speed and flow comes. Mistake of 10-15”, good enough how to pass to the A final.
Run warm up/down 7:00  1.12 km (6:15 / km) +8m6:02 / km ahr:122 max:136 shoes: Slab XA amphib2
Run warm up/down 15:55 3.5 km (4:33 / km) +2m4:32 / km ahr:132 max:143 shoes: Hoka Clifton7
Orienteering Sprint race 15:55*** 4.54 km (3:30 / km) +42m3:21 / km ahr:158 max:172 spiked:19/22c shoes: Slab XA amphib2
Started really well and felt like was running smooth. Then after spectator control I haven’t done the best routechoice to the control 10 (long one) I could have lost 15” and then in two more controls 5”. Overall happy with the performance even more being tired and with sore legs.
Run warm up/down 8:47  1.5 km (5:51 / km) +5m5:46 / km ahr:126 max:135 shoes: Slab XA amphib2
Orienteering Sprint46:28  *** 8.5 km (5:28 / km) +28m5:23 / km ahr:131 max:142 spiked:70/75c slept:8.7 shoes: Hoka Clifton7
Really fun training, first half without could see inside the circle aroun de control and have to specify by the control description. Second half 3 loops with routechoices, were good and also at low speed wasn’t clear at all which was the best one.
Run30:12 6.24 km (4:50 / km) +17m4:47 / km ahr:132 max:142 shoes: Salomon Confidence 3
Went to a danish gym to don’t force the foot. The bodybuilder are funnier here
Run warm up/down 23:19  4.1 km (5:41 / km) +2m5:40 / km ahr:120 max:135
Orienteering Sprint intervals 18:03*** 5.25 km (3:26 / km) +16m3:23 / km ahr:157 max:167 spiked:18/20c
2x Mass start (~8’) Made a big routechoice mistake in the first one and I lost the train, then caching some people who wasn’t pushing hard. Second one better choices but still slow in the corners and túneles. Legs where really tired, and wasn’t pushing hard, HR wasn’t high but legs could run faster after yesterdays knockouts. I’m nos used to run on hard surface and my hamstrings are done. Forked and with plenty of routechoices, a training of the Finland team and they let us to do it with them, also British,Belgian and French guys
Run warm up/down 11:27  1.79 km (6:24 / km) +2m6:22 / km ahr:124 max:157