Orienteering59:04 10.0 km (5:54 / km) +167m5:27 / km ahr:139 max:171
2 mass start forked intervals. Messed up number one on both of them but was ok apart from that..
Running22:19 3.93 km (5:41 / km) +114m4:58 / km ahr:112 max:135
Running36:03 7.45 km (4:50 / km) +13m4:48 / km ahr:127 max:174
Jog home with 2 x 1k(60s) (౩ mins) 4 x 400 (60)
2.59, 2.46
65,67,64,68
Gravel track but mainly flat apart from a bit of a hill near the start of the first k.
2 PM
Running11:08 1.89 km (5:53 / km) ahr:114 max:158
Orienteering9:07 1.8 km (5:04 / km) +4m5:01 / km ahr:154 max:165
Orienteering16:03 3.08 km (5:13 / km) +6m5:10 / km ahr:152 max:172
Running4:28 0.73 km (6:09 / km) +2m6:04 / km ahr:107 max:118