Running26:33  4.9 km (5:25 / km) +7m5:23 / km slept:8.0 shoes: Asics GT 2000
Warm up run from home to Rapperswil across the lake, felt shit at the start but then got into it :)
orienteering5:00  0.93 km (5:22 / km) +12m5:03 / km
sprint 'prologue', did something wrong on each control..
orienteering20:55 3.4 km (6:09 / km) +46m5:46 / km
Sprint training Rapperswil, was a really tricky course and never seemed to get a change to plan ahead much. Technique quite rusty and reactive. Physically bit ploddy, course went over the castle hill 3 times which was tough/fun!
Running27:34 4.55 km (6:03 / km) +14m5:58 / km
Joggli home. Fert very inertial and found myself stopping quite a few times to look at water bird antics, or because I was sick of running..
Running58:44 9.72 km (6:02 / km) +175m5:33 / km slept:7.0 shoes: Nike Lunarglide Pink
Lunch run, first half easy with the girls from work and then went a bit faster alone for the second half. As soon as I started running harder my R knee got sharpish sore, especially going down. Kept going and it stopped after about 10 mins.
Running warm up/down 16:18  2.65 km (6:09 / km) +38m5:45 / km slept:7.0 weight:66kg
orienteering race 18:00  3.37 km (5:20 / km) +100m4:39 / km shoes: Asics GT 2000
Sprint relay in Ticino, last leg Galgenen team
Few wrong route choices in hindsight, one mistake getting confused and running too far to the wrong alley, some good bits. Physically struggling in teh last half. First hard run with rib injury. Pushed to max, pain was ok but sore after.