Crawled 100m at the time. Not good, but I'm getting better ;-)
5 PM
orienteering1:10:00*** 6.6 km (10:36 / km) +160m9:28 / km spiked:21/28c shoes: VJ Integrator
Bussola-training (the same as the training for the national competence center tomorow). Interval-O: 5x10' fast (3-8 controls each part). Very nice forest and good course!
6 PM
running warm up/down 25:00 [2] 3.5 km (7:09 / km) shoes: Asics Enduro