Weight training 50:00 [1]
Free weights - arms, engaging core using ball/bosu
Squats - with ball behind back, with weight, one legged with ball to side
Core work - lower, upper and side abs
Stretching - hamstrings, glutes
Good workout with Meghan, alternating and keeping a good pace
Orienteering 36:00 [4]
2 man relay. Norway and Canada against the Swedes. Couldn't outrun the swede in the last few metres...
High intensity orienteering with long rests - waiting for thomas to run almost the same loop as me (but forked compared to henrik). In the end, each team ran all the same controls.