FRA relays. minging weather and couldn't see very far. did the nav leg with kirsty but she was suffering from a cold so did a fair bit of waiting. we missed 5 a bit and lost time on the way to 6 and 2 but pleased with the nav on all the rest :) and we won!
down to hillsborough and back round tesco and the park. tired when i got home but really pleased with the session :)
warm up, 10 x 30-30, 3 mins easy, 5 mins hard, warm down. feeling quite good after as well.
concentrating hard on relaxing. which is more difficult that you think!