Running warm up/down 40:00 [1] 4.5 km (8:53 / km)
Warm ups/downs during the day, including Steve Vernons Drills things.
Orienteering 2:00:00 [3] 12.0 km (10:00 / km)
Did two courses in the morning, I was trying to pick apart my technique to see what I need to work on and it didn't all go amazing, felt like I was over thinking things. When it came to the afternoon I was getting well annoyed and was making like lots of little mistakes and going quite slow. Then after a couple of terrible first controls on the sprint I decided to stop thinking about what I was doing and just do it. Went better after that and the last section of the sprint felt good.
Contour only - dockney (2.5)
Course - dockney (3.5)
Contour only - high dam (4)
Sprint - high dam (1.6)