Running (Warm up/down) 9:22  ** 1.6 km (5:51 / km) +25m 5:26 / km
ahr:130 max:148 shoes: Jalas Black FLX
Jogged out to the start of the exercise in Carse Wood.
Orienteering 30:02  **** 3.99 km (7:32 / km) +120m 6:33 / km
ahr:131 max:141 shoes: Jalas Black FLX
Re-ran part of the WOC Selection Ladies' race at Carse wood. With no control flags, it tested the ability to actually know where you were. I was pretty happy, concentration was fine, although I was deliberately going slowly. More brashings underfoot than I remember; still a lovely forest though.
Orienteering race 23:20  **** 4.3 km (5:26 / km) +85m 4:56 / km
ahr:143 max:156 spiked:12/15c shoes: Jalas Black FLX
Fun relay at Loch Vaa to end the training weekend. 3 teams of 3, 15 controls; each runner did 1-5 in turn, then 6-10 on the next loop, then 11-15 on the final loop. My team was Beccy (1st leg), Gary (2nd), and me on 3rd. We were, unfortunately, out of the running from Gary's first run, when he had a mare and we were more than lapped by the other two teams.
I did a good job on controls 1-5, missing only #3, and recorded 7:22 for 1km; was poor on the 2nd run, missing two, and taking 9:54 for 1.28km; but stomped around the final run in 6:04 for 1km. So, pretty happy with that as the end to the week.
Many thanks to JonX and Steve B for the training, to Elle for her excellent organisational and culinary skills, and to everyone else for putting up with my grump. Top weekend!