Running3:04 [1] 0.58 km (5:16 / km) ahr:136 max:152
1 PM
Orienteering40:12 3.74 km (10:44 / km) +191m8:33 / km ahr:155 max:180
Pannanich - jog up to the top then bit of a line course then a lush control pick - pushed the speed this time on the downhill legs as I felt more confident after the balmoral training. Ended up too high for a few controls but at least that’s better than being too low
Orienteering1:10:59 7.45 km (9:32 / km) +367m7:39 / km ahr:169 max:184
4x downhill courses at balmoral with a longgg jog back up to the top cairn each time. Was really fun but taking it slow to keep ankle safe in the rocky areas. Bit gross but saw deer organs on the path?
2 PM
Running4:11 0.31 km (13:40 / km) ahr:146 max:179
Orienteering44:18 5.43 km (8:09 / km) +95m7:30 / km ahr:172 max:189
Running1:05:50 10.77 km (6:07 / km) +112m5:49 / km ahr:154 max:180
Team recovery run turned into an effort to just keep moving near the end - feet sore and knees starting to ache. Too much after a intense bof weekend of TT and workshops