Running (Road) warm up/down 28:00 [3] 5.5 km (5:05 / km) +80m4:45 / km ahr:148 max:175 shoes: Inov-8 Road-X 255 (old)
Orienteering intervals 39:00 [5] *** 6.0 km (6:30 / km) +30m6:20 / km ahr:162 max:188 spiked:40/50c shoes: Inov-8 Road-X 255 (old)
Night sprint intervals at Callan Park with Andy, Ondrej & Mat, 5 sets of 10 controls, great little blast out. Knee a bit niggly, but generally ok. Ankle fine.
7 PM
Running (Road) warm up/down 22:30 [3] 4.4 km (5:07 / km) +70m4:44 / km ahr:149 max:176 shoes: Inov-8 Road-X 255 (old)