running hills 13:00 [4]
3:17, 3:15, 3:22, 3:19 on hill at the end of Ponderosa. from college at lunch.
running intervals 4:00 [5]
10 warmup
4x30 sec on flat bit of dirt access road behind college
5min
4x3min
6min
4x30
10 min
running warm up/down 50:00 [1]
and recovery
orienteering 30:00 [1]
coaching the kids in the evening. Jennifer was feeling under the weather so ended up staying back with her and walking around a bit. Ran to catch up with the others after their first loop and then back to the cars afterwards.