In South Africa for two weeks. Week 1 in the Game Reserve so no chance for a run. Brought a skipping rope and wrote out a session with 4x4mins work and 1 min rest each time. Involved 2 mins skip and then 3x40seconds mixed exercises (mostly core).
Running54:18 [2] 10.17 km (5:20 / km) +354m4:33 / km slept:9.0 shoes: inov-8 Roclite 290
Out to South Africa for two weeks tomorrow so no more running for a little bit. Finished off the week pretty nicely - a good rest next week probably needed anyway.
Running warm up/down 5:45 [1] 1.11 km (5:11 / km) shoes: inov-8 X-Talon 212
6 PM
Orienteering race 40:50 [3] *** 5.82 km (7:01 / km) +219m5:54 / km slept:7.5 shoes: inov-8 X-Talon 212
Eryri score event. Amazing area not used for 30 years - nice open moor with a big rocky hill and lake so lots of crags. Maps ran out before I was ready so went on a black and white map which was okay but very difficult to see contours/streams/marshes. Finished 1st by a good way.
8 PM
Orienteering43:10 [2] 6.79 km (6:21 / km) +180m5:37 / km shoes: inov-8 X-Talon 212