running road/trails warm up/down 12:00 [1] 1.0 km (12:00 / km)
felt Ok at the warm up,
orienteering race 1:32:00 [4] *** 15.0 km (6:08 / km) +460m5:19 / km spiked:22/25c
Finally I won a Billygoat , after finishing 3 times on the second place ( always behind Canadians ). maybe were no Canadians this time. some minor mistakes (right at the start went 180° so after 20 sec , turn around and start passing people. caught a big majority before one , and start leading at 3. something went in my eye after missing 40 " at 5 so end up behind Wyat 1-2 minutes for next 4 controls. Nice event ( as always ) and even better ..added 25 points to my total.yeap
work first (7 h ), then extremely long trip ( 3 h at the border ) kind of boring since i went alone. arrived at 11.20 pm not before i threw up all I eat in the afternoon. hmm
running road/trails warm up/down 34:00 [1] 5.0 km (6:48 / km)
running road/trails intervals (track) 6:00 [5] 2.0 km (3:00 / km) max:164
10*200m(38,37,37,37,36,35,34,34,35,31).tried a new pair of shoes. too narrow, my foot hurt very bad after 5-6 min of running so decided to go to the old ones and it was OK