Path/Terrain36:08  7.49 km (4:50 / km) +81m4:35 / km shoes: Asics Dynaflyte
Road warm up/down 5:34  1.23 km (4:31 / km) +11m4:19 / km shoes: Asics Dynaflyte
Orienteering tempo 12:07 3.53 km (3:26 / km) +25m3:19 / km shoes: Asics Dynaflyte
Halden 'Test' - Sprint Line Course
Felt very good and found it so much easier following a line course than actual sprint-o, but this makes a lot of sense, essentially removing RC and hence all technicality from a sprint race. Quite happy with the pace, but a minute down on pre-woc gold Jerker in 2015 - although he had a mass start to push against. This, in my opinion, counts for about 2mins faster so I should be in decent shape.
Orienteering intervals 25:53 5.79 km (4:28 / km) +48m4:17 / km shoes: Asics Dynaflyte
Sprintervals x 6
Took a long time to psych myself up for these but eventually got going at a bit of a slog. Soon felt better and orienteering quite well towards the end. A nice little effort to link up the final sprint felt nice as well. Pretty shattered afterwards. Warm sunny weather was very helpful in getting through this.
Road warm up/down 6:17  1.26 km (5:00 / km) +13m4:45 / km shoes: Asics Dynaflyte