Running long 55:00 [3] 12.0 km (4:35 / km)
shoes: Asics GEL Nimbus VIII
Jogged to my brother and picked up him and Johan. Ran up through Magistratshagen and Vallaskogen to Ryd where we did a sprint orienteering and then ran a shorter run in Rydsskogen before heading home.
Orienteering tempo 12:07 [5] 2.8 km (4:20 / km)
shoes: Asics GEL Nimbus VIII
Ran the sprint course from this winters final in the sprint cup, which I missed. :(
I ran carefully towards first and then pushed on hard once I had come to grips with the first controls on the course. Made one smaller mistake where the reality had changed, not reflected on the map, and lost around 5-10". Overall took "easy" route choices and kept it simple and tried to rund without doing 180s at the control. Speed actually felt surprisingly good.
Best times from this winter; total 12'35" and splits 7'39" and 4'48".
My times:
1. 0'26"
2. 0'43"
3. 1'09"
4. 0'58"
5. 0'22"
6. 0'50"
7. 0'34"
8. 0'23"
9. 0'33"
10. 0'38"
11. 0'28"
12. 0'23" tot 7'26"
13. 0'51"
14. 0'53"
16. 1'31"
F. 0'30" tot 12'07" split 4'41"
Measured running distance with google earth was 3.3 km which gives 3'40"/km