100% trails and roads1:14:30 17.08 km (4:22 / km) +200m4:07 / km ahr:140 max:176 shoes: Mizuno Wave Aero 7
Interval training with Christophe. 6x5min, 2min rest. Estonishingly good shape. Tempo between 3:12 and 3:04 /km
Orienteering1:19:46  10.65 km (7:29 / km) +330m6:29 / km ahr:95 max:138 shoes: Inov-8 Mudclaw 270 II
Set controls for the night-O training in Tête Plumée and than shadowed Kerria... her lamp went off after 5 minutes, so she wore mine and I had to figure out how to follow her... good coordination training.