Running warm up/down 5:00 0.88 km (5:40 / km) +18m5:09 / km ahr:140 max:158 shoes: Saucony Guide 10
Orienteering (Sprint ) 36:35 6.57 km (5:34 / km) +67m5:18 / km ahr:158 max:177 shoes: Saucony Guide 10
4x sprintervals at a relaxed pace. Each one focusing on something different and then adding it all together on the last one.
Right calf is suuuuuper sore
4 PM
Map Study45:00 [0]
Looking at old maps and google street view for WOC sprint races... *drools*