Running22:59 3.85 km (5:58 / km) +41m5:40 / km ahr:129 max:171
Orienteering43:41 6.74 km (6:29 / km) +127m5:55 / km ahr:166 max:185 spiked:14/18c
KM Stafett in Fredrikstad. 3rd leg for the second team. Went out in 17th, 15/16 mins down on the leaders but 6 down on a big group including lillomarka's third team. Took the first bit steady, too steady probably as it was quite easy. I had Fellbaums euromeeting advice ringing in my head and was stopping whenever I was unsure for a little check, worked really well, felt a bit stop start but was finding the controls. Caught Lillomarka 3 and part of the group at number 12 and went straight through them but then on the 16th control I didn't have a great picture and lost a minute being slightly too low. Then on the 17th I hit the track and ran way too far up it before bannanaing into the control, losing another minuter. Saw the group leaving the control in front of me and hammered it on a different route to try and catch them. Caught the back of the group at the last control but didn't manage to pass Steinar in the sprint so the third team finished one second ahead of us.
Pleased with my run in general but disappointed with the mistakes at the end. 2 mins slower than Speakey and 4 than Havard Lucasen. Beat Magne Daehli on last leg which is not something you get to say every day. Relays are fun, we should do more of them.
Running55:51 12.35 km (4:31 / km) +109m4:20 / km ahr:142 max:179
Absolutely tipping it down so instead of planned longish intervals I did a tempo instead. Two laps of Sognsvann lake (6.4km) in 21.35 (Anders Nordberg apparently aimed for sub 20 mins pre woc which is going some). Feeling pretty good.