Running warm up/down 4:31 [2] 0.75 km (6:01 / km) +5m5:50 / km
Orienteering54:45 [3] 5.32 km (10:17 / km) +168m8:53 / km
Jk middle training at the White Hourse. Course a bit long for me and an old map but good to run in a NE forest again. Slower in control circle checking I had correct feature as no controls out.
Running warm up/down 6:00 [2] 0.89 km (6:44 / km) +10m6:23 / km
Physiological testing pretty happy with how I ran and got 34s into 17km/h whereas this time last year I only got half way through 16. Guess at distance and time