12 PM
Running warm up/down 27:00 [4] 5.4 km (5:00 / km) +50m 4:47 / km
Running (drills) 9:30 [3] 0.9 km (10:33 / km)
Running drills
Orienteering 14:00 [4] 2.8 km (5:00 / km) +30m 4:45 / km
Rerun of the sprint relay course from Lonely mtn sprints. about 20s slower this time around... which is about right considering the complete lack of speed work ive done over the last 6 months!
But no, slippery conditions and lack of race pressure also comes into it (excuses)
Running 8:50 [2] 1.25 km (7:04 / km)
Rests jogging to starts between intervals
Orienteering 7:35 [4] 1.75 km (4:20 / km) +25m 4:03 / km
Runners choice interval training. Had 3 intervals with 3 options each. Took 10s to decide each time, then ran my preferred option. The second two, i went back and tested out the other two options for comparison.