Running28:03 [3] 5.9 km (4:45 / km) ahr:139 max:152 shoes: Nike LunarSwift (pair #1)
Easy morningrun.
6 PM
Running warm up/down 52:40 [2] 6.07 km (8:41 / km) ahr:134 shoes: VJ Bold
including some plyos.
Orienteering tempo 38:25 [5] 9.19 km (4:11 / km) ahr:173 max:179 shoes: VJ Bold
Nightcup: Ran in front from start to finish. Hard to see the flag-placements in the street crossings, felt like I lost 5s on the pursuers on every control. Lost some 45-50s on #6 due to the flag being misplaced + the map was incorrect. Had a hard time deciding route choice to #7 but only lost a few sec on fastest split so it was OK. Took a safe route choice to the last control (far right) since I had a quite a lead (lost some 30s here).