11 AM
orienteering 46:22 [3] 6.28 km (7:23 / km)
14c
Decent for the first half, mistake at 9, less focus towards the end, prob due to lack of fitness.
trail run 40:00 [2]
to/from o
plus 10 mins beforehand.
7 PM
strength 10 [3]
supervised squats carrying me (2*10), 10kg bar (2*5), 20kg (4*3), 30kg (1*3).
then rest for 25
running 45:00 [2]
5 mins to the bubble,
after strength and rest, then 20 mins warmup, plus 10 mins of recovery jogs, plus 10 mins warmdown.
running 10:00 [4]
10* 1 minute, supposed to be anaerobic threshold, but I was probably a little slower than that, didn't feel the need to push things just yet. Reasonably comfortable to the end, felt like I had decent form, I'm sure coach would have harangued me otherwise.