Orienteering intervals 20:00 [4] **** 4.0 km (5:00 / km)
shoes: New Balance X 1
Langbakk intervals at UBC. Planed a simple course on the UBC map. Put a map from Bergen on the back with tour-orienteering controls. The idea was to run the UBC course while picking two random controls on the Milde map and plan the best route. Might need to improve on the concept since it was way to difficult. 1) high speed 2) had to flip the map 3) ran at night with headlamp. Maybe a solution where the page is split in two with each half is a map -- then I didn't have to flip over the map.
Terrain running 5:00 [3]
shoes: New Balance X 1
Ran some stairs to improve technique. Executing a set of stairs causes a ~10 sec temporary loss of contact with the map. The stairs are very much like controls 1) slow down 2) difficult to execute 3) change of direction 4) temporary loss of contact with map. Therefore, plan which direction I should run in after the stairs, before I reach the stairs.
Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: New Balance X 1