3 PM
Running warm up/down 10:01 1.68 km (5:57 / km) +29m 5:29 / km
ahr:136 max:152 shoes: NB Summit KOM
Drills 10:00
ahr:120 max:160 shoes: NB Summit KOM
Orienteering tempo 13:41 *** 3.4 km (4:02 / km) +13m 3:57 / km
ahr:179 max:190 spiked:12/14c shoes: Inov8 X-Talon 200 #2
Lancaster Sprint -
Okay technically, just no pace; classic. A few routechoice mistakes and some lil slips but hey ho good enough.
Running warm up/down 26:34 4.75 km (5:36 / km)
ahr:132 max:145 shoes: NB Summit KOM