Orienteering59:11 [3] 7.12 km (8:19 / km) +162m7:28 / km
CLOK New Years relays score Got all the controls even in fancy dress. Tough running through the brambles at flatts lane but happy enough with my navigation
Penrith parkrun, slow time but most of the course was through boggy fields after so much rain so felt like a cross country course for most of it. Aiming to run at about tempo pace. Also the parkrun was 200m too long
Running warm up/down 5:06 [2] 0.95 km (5:22 / km) +28m4:41 / km
Running intervals 20:00 [4] 3.95 km (5:04 / km) +123m4:23 / km
4 x 4 mins (1min jog recovery) Not running that fast but very windy and hilly loop so not too worried. Leg turnover speed needs work but feeling good cardiovascularly