running/walking52:18 4.61 km (11:21 / km) +262m8:50 / km ahr:107 max:143
orienteering1:34:51 10.34 km (9:10 / km) +665m6:56 / km ahr:158 max:178
4times downhill orienteering intervals with uphill running (mostly on trail) back... The three uphill parts were about 230m, 220m and 115m climb.
On the orienteering parts I was keeping quite good control 90% of the time (was quite slow though)... Very bad part on the end of the third interval (just didn't orienteer enough). Otherwise very decent long distance training.
running/walking19:15 1.85 km (10:26 / km) +41m9:23 / km ahr:115 max:164
5 PM
running/walking8:28 0.75 km (11:22 / km) +11m10:35 / km ahr:95 max:121
Walk-O1:08:36 4.12 km (16:38 / km) +115m14:36 / km ahr:118 max:144
Moment-O with corridor, contour, line orienteering and "direction parts"...
running/walking9:45 0.89 km (11:00 / km) +26m9:36 / km ahr:99 max:126