Orienteering race 17:45 [5] ** 3.15 km (5:38 / km) +50m5:13 / km shoes: Nike Free
Town O sprint in Burgdorf (Simone's Gold Sprint). Quite ok until control #11, then complete disaster to #12: missed passage in fence, lost map contact, ended at #13 after some time. Jogged to the finish then. Very frustrating.
Running warm up/down 10:00 [2] 1.5 km (6:40 / km) shoes: Inov-8 X-Talon 212
Cycling (Indoor trainer) 30:00 [2] 28.3 km (1:04 / km) ahr:112 max:127
Morning ride on ergo bike. Profile: 3 hills.
2 PM
Running intervals 49:26 8.02 km (6:10 / km) ahr:134 max:160 shoes: newbalance
Intervals on the track in Regensdorf. 2 sets of 10 x (30 s run / 30 s jog ). 7 min walking/jogging between sets.
Sunny weather but quite cold and windy.