Orienteering 15:00 [1]
first exercise of the tour walked a short loop to get into the map.
Orienteering 5:00 [3] ***
spiked:3/4c shoes: Waslsh PB Elite Extreme
short loop when well but mucked up ne as was still tryoing to get used to the map
Orienteering 7:00 [3] ***
spiked:3/4c
another small loop only one mistake as didnt notice a boulder as it was covered by a tree.
Orienteering 14:00 [3] ***
spiked:6/7c
a longer loop of 7 controls all good apart from one which didnt take bearing but hit control anyway luckily.
Orienteering intervals 15:00 [4] ***
spiked:7/7c
clock relay. good navigation fast but had already been to controls so doesnt really count
Running warm up/down 20:00 [1] 0.8 km (25:00 / km)
shoes: Saucony Progrid Omni 7
warm up before time trial did alot of drills as well as jog and strech
Running race 9:59 [4] 3.0 km (3:20 / km)
3km time trial. was a bit slow after the mornings training which was a bit annoying as recon i can get faster than this.
Running warm up/down 10:00 [1] 0.6 km (16:40 / km)
warmdown with some streches