orienteering1:07:30  9.6 km (7:02 / km) +400m5:49 / km 36c
An ok first half until the map turnover. Then messed about rather a lot:L totally unaware how large the scale was and never really got into it. Also I headed out of controls towards the wrong control multiple times... Brutal course
Was going to be a proper rest day but ended up playing 45 minutes of five a sides and about 20 minutes of easy squash just to get into it. Looking forward to tomorrow anyway! Should be good if I can get a map:L
cycling1:12:00  24.0 km (3:00 / km) +480m2:44 / km
Ride with some friends. Tried to keep it easy as session tonight but couldn't really on the hill. Think I will regret this:L
running warm up/down 15:00  2.4 km (6:15 / km) +25m5:56 / km
running intervals 18:06  5.78 km (3:08 / km) +50m3:00 / km
6x0.96km. Better times than last time even though I did it once more and on a 5 minute cycle instead of six! Times were: 2.58, 2.58, 3.04, 3.02, 3.02, 3.02 Pleased with that. The fastest guys running around 2.45 and finished on a 2.42. Nice to be training with people of that standard!
8 minute warm up then 8x30 second hills. Lengthy jog down recovery. Also a 45s added onto the end. Feeling ok but just not especially fast. Not that tired at the top of the first four. Then just a five minute jog home. Very easy session as feeling the past few days.