orienteering race 29:45 [4] 6.8 km (4:22 / km) +20m4:19 / km
A non competitive run around my own course. Pushing quite hard just lost a bit of time in the forest at the start. Catching roger made sure i pushed the pace the whole way!
7 x 400. Rests in brackets. Three sets of two then decided not to do the last rep. Died on the sixth so eighth would have been worse. The rest changes as it depends on whoever finished rep first. Some were running well sub 60.