Orienteering46:10 [3] *** 6.1 km (7:34 / km) +93m7:02 / km spiked:9/11c shoes: VJ Integrator (2012)
Together with Jakob. Just a small course without marked controls. Map from 2002 and much greener now. Control 8 was impossible to reach because of the green.
Running intervals 1:12:02 13.21 km (5:27 / km) +29m5:24 / km ahr:138 max:178 shoes: Nike Air Pegasus+ 29
4x 2 km (8:07, 8:11, 8:23, 8:24 min) +warmup/cooldown
A little slower than planed. But with yesterdays competition and direct after work I wasn´t fit enough.