Orienteering 28:50 [4] *** 5.3 km (5:26 / km) +160m 4:44 / km
ahr:165 max:176 spiked:14/16c slept:8.0 shoes: Inov8 X-Claw 275
MetrO at Farrer Ridge. Did half the green course coaching Ewan and Tom and then ran the O1. I was having an easy week after two big ones my aim was just to be steady and clean and not kill myself, and was pleased to get it right on both accounts. Amazing how rewarding it is to run clean even on an orange course on a map like this. Also pleased to be only 3:30 down on Craney, even if he did it in the middle of a 16km tempo - I even stole a few splits from him :D The kids did well, the focused on the coaching and didn't make any mistakes.