Orienteering1:37:48 11.53 km (8:29 / km) +243m7:40 / km ahr:133 max:180
6 loops on quite a nice forest. Hung the first, took it easy on the next four and then ran hard the last. One big mistake early on but then pretty clean with just small mistakes.
Running30:35 5.24 km (5:50 / km) +164m5:03 / km ahr:132 max:152
7 PM
Running1:01:19 12.79 km (4:48 / km) +117m4:35 / km ahr:145 max:176
Late out as watching TDF and WOC final and ate late.
3 x 8mins (2mins) around songsvann at around threshold, i.e not flat out. Struggled with a stitch the whole way which would have made it pretty hard to push flat out anyway.