Cycling long 1:15:00 
short moutain bike tour quite steep
Orienteering long 1:20:00  7.5 km (10:40 / km) +320m 8:47 / km
orienteering training, good speed but did not push too hard, little more than 3' mistakes it was difficult to get back to orienteering in such a rocky terrain.
Running warm up/down 20:00  +100m
short warm up up to the start (10', 100m +) and cool down down.