Running18:22 3.93 km (4:41 / km) +17m4:35 / km ahr:138 max:170
Orienteering39:57 7.65 km (5:13 / km) +26m5:08 / km ahr:167 max:184
Relay training, 3 loops. Managed to run into the wrong gaffle on number 1 and spent 30 seconds deciding I was right but I wasn't. After that it was all good bar one slight overshoot. High pace as Daniel Hubmann in attendance. Heat rate downloaded as different to watch again..
Running21:33 3.94 km (5:28 / km) +17m5:21 / km ahr:132 max:138
4 PM
Orienteering1:04:02 [1] 9.34 km (6:52 / km) +169m6:17 / km
Long legs course. Some crappy overgrown bits but I managed to avoid the worst bits by cutting the course