Running1:08:02 8.88 km (7:40 / km) +59m7:25 / km ahr:142 max:166 shoes: Asics gel
24 HOL out (plus the extension) and then 2 X 5 X 1 min on 1 min off intervals. Wanted to do one last hard run before the NAOC, but knee was bugging me so didn't go as long as I had planned.
Orienteering54:28*** 6.31 km (8:38 / km) +73m8:09 / km ahr:152 max:164 shoes: VJ O-shoes 10.5
Training on the course that I set yesterday. Had to get back to get sauna going so skipped the last 7 controls and just ran back on the trail.
Felt pretty good, had mostly pretty good legs but a couple were really bad and would have been a disaster if there had not been other features to set me right or catching features. Have more problems down than up, although nailed 9 to 10.
At this point in a race need to be careful up, very careful down - so much so that going straight down and then across would be a safer option if at all possible with the terrain.