Running intervals 19:11 3.05 km (6:18 / km) +106m5:22 / km ahr:147 max:165 shoes: Karhu Flow Trainer III
Coming home late from work, so only time for a short training. Run in the dark and with light snow, so not to fast. 6x 30 s (3:40, 3:29, 3:13, 3:29, 3:14, 3:34 min/km) +warmup/cooldown
Running warm up/down 2:40 0.48 km (5:33 / km) +13m4:53 / km ahr:139 max:157 shoes: VJ Integrator (2014)
Orienteering56:37 6.17 km (9:11 / km) +183m8:00 / km ahr:146 max:171
Night-O. No markers so it wasn´t so easy to fibd and verify the right control site. Run without compass so I made the stupid mistake to control 7 were I was on the right way but went back.