Orienteering intervals 45:00 [3] 4.7 km (9:34 / km)
3x 15 min
Running warm up/down 58:00 [1] 8.0 km (7:15 / km)
Running warm up/down 1:03:00 [1] 9.06 km (6:57 / km)
Orienteering intervals 16:00 [3] 4.0 km (4:00 / km)
2x 8min sprint
Rec intervals 5:00 [1] 0.8 km (6:15 / km)