Running long 1:55:00 [3] 20.6 km (5:35 / km) +528m4:57 / km ahr:143 max:173 shoes: Asics DS Trainer 19
Run down Cooleman Ridge to McQoids Hill, then back up to Mt Arawang and back along the ridge. Was hopeless on the hills today but had no problem doing 4min/km for the flatter last 3.5 kms.
Orienteering34:00 [4] 6.0 km (5:40 / km) +200m4:51 / km shoes: Inov8 X-Claw 275
Ran the O1 from the junior event at Stromlo West in the evening. Lesson: use gates, especially open ones. Died on the big hill halfway and was a bit lazy with my nav, making a big mistake on #10. Saw two kangaroos having a fight.