Running warm up/down 5:00 [3]
Running hills (NWJS) 1:40 [4]
FITNESS WITH Q-DOG:
Continuous 10ish second sprints up a slope x 10
Running intervals (NWJS) 4:00 [5] 1.3 mi (3:05 / mi)
4 x 80m sprint with 20s rest, then the same with 15s rest, then 10s, then 5 - not too bad
Running 10:00 [2]
Jogging back form intervals/hills
Orienteering 25:00 [3]
Relay!