Time for the first hard session of the year. Initial fail - couldn't get cross-trainer to give enough resistance. It started to shake wildly... switched to another machine which was much better. 10 by 1 min with 30 sec moving recovery. High resistance but need to experiment a bit with the machine.
Running6:00 [3] 1.0 km (6:00 / km) shoes: Mizuno Wave Hitogami
Orienteering: competition17:50 [4] 4.0 km (4:28 / km) 20c shoes: Mizuno Wave Hitogami
Sprint relay, Lagan Valley Island, Lisburn. Hats off to LVO for a great relay. This was way better than the WOC sprint relay. Solid first leg run, and finished 2nd just behind Kirstin (who was on the same course).
Running1:00 [2] 0.15 km (6:40 / km) shoes: Saucony Triumph 11
Attempt at warm-down, but body wasn't co-operating anymore. It worked when it mattered.