Run warm up/down 6:06 0.48 km (12:47 / km) +2m12:34 / km ahr:127 max:151
Orienteering48:27 7.17 km (6:46 / km) +41m6:34 / km ahr:183 max:199
Good run. Was focusing on going straight and using compass which went well, it was a little green but runnable. Made a slight exit direction error leaving 13. Felt pretty fast as well but could have pushed harder in places If I had wanted to (on paths})
Run warm up/down 9:51 0.62 km (15:59 / km) ahr:169 max:191
Run24:41 2.71 km (9:05 / km) +38m8:29 / km ahr:129 max:151
Run47:48 [4] 8.55 km (5:35 / km) +103m5:16 / km ahr:147 max:185
4x's 2k, with about 4 and a half minutes rest. Splits: 7.56, 7.48, 8.15, 8.09. Left knee hurt slightly as I set off for my warm down but think it's okay. Felt pretty good though.
Run3:26 0.53 km (6:28 / km) +12m5:50 / km ahr:177 max:188