orienteering race 28:00 [5] *** 4.0 km (7:00 / km) +75m6:24 / km spiked:12/12c
British champs relays womens short: YES! made up for yesterdays faff with a clean as clean can be run! (28 mins is a bit of a guess as i was 1st leg with emit so my time wasnt accurate on splits...plus it took me a while to make it down to the finish after handing over!) could not have run any harder, think my ankle may not have fully appreciated that but heh, it meant we were 3rd so woooo!
Track session at hallamshire, 1st time since december! did 300,400,600,1000,600,400,300 with 200m jogging in between each one! really nackered after that! then there was 5 mins of shuttle runs as well!
Running warm up/down 20:00 [2]
warm up at track plus 5 mins of shuttle runs after main session followed by warm down