Running warm up/down 8:43 [3] 1.28 km (6:49 / km) +7m6:38 / km shoes: Inov OROC™ 280
Orienteering-T1:21:46 [4] *** 11.09 km (7:22 / km) +327m6:26 / km 12c shoes: Inov OROC™ 280
Running warm up/down 8:48 [3] 1.59 mi (5:32 / mi) +12m5:24 / mi shoes: Inov OROC™ 280
7 PM
Running intervals (pyramide) 41:04 [4] 8.23 km (4:59 / km) shoes: adidas Duramo 4 TR M
5 min warm up 896m 1min fast 294m 1 min slow 138m 2 min fast 598m 2 min slow 266m 3min fast 808m 3 min slow 425m 4min fast 1044m 4min slow 590m 3min fast 819m 3min slow 437m 2min fast 508m 2min slow 322m 1min fast 301m 5min warm down 790m