Running hills 30:00 [4] 5.0 km (6:00 / km)
Warm up then 3x up the hill by tor bay. First bit was very sandy and very very sapping. Stayed just behind rhod on the first one and then faded a lot. Tiring. Then ran down to Oxwich.
Orienteering intervals 40:00 [3] 6.0 km (6:40 / km)
Trains on Oxwich with me or rhod hanging and mark picking up. Know the area well but had to consentrate still so good middley training. Only hung one wrong and that was down to my failings at copying maps and not at reading them..
Running hills 30:00 [4] 5.0 km (6:00 / km)
Another run to another hill, by nicholsten farm, and 3x up this one. Was slightly shorter than the first one but the steps at the end were a bit solid. Then jog back to the car and a callipo. mmmm