Running31:20 5.08 km (6:10 / km) +86m5:41 / km ahr:116 max:135
Easy Jog and some drills, Icy.
Strength and Conditioning5:35 [1] 0.19 km (28:56 / km) ahr:100 max:108
7 PM
Running7:26 1.05 km (7:05 / km) +18m6:31 / km ahr:148 max:179
Orienteering50:56 7.59 km (6:43 / km) +114m6:14 / km ahr:159 max:189
Night Test.
Running Ok and then caught my knee a piece of wire stretched between two trees, hurt for a bit but then eased pretty quickly so got back into it. Navigation could have been better from there on in.
Orienteering17:49 2.22 km (8:02 / km) +26m7:36 / km ahr:131 max:150
Running12:15 1.8 km (6:49 / km) +63m5:48 / km ahr:123 max:152
Orienteering race 31:47 6.91 km (4:36 / km) +264m3:52 / km ahr:174 max:185
Few longer gaffles at the start, chasing Yannick and Nixon but having to run 30m extra on each control, then a shorter gaffle just before the spectator where I got ahead. Just put my head down and kept it clean from there on and never saw anyone again. Came in 50s up on Yannick and 1.40 on anyone else.
Pleased with my run. Team went out 30s up on INT and FVO which we definitely would have taken beforehand but Jonny didn't have the legs where Murray did..
Running4:13 0.57 km (7:26 / km) +12m6:44 / km ahr:122 max:136
12 PM
Running9:47 1.59 km (6:10 / km) +11m5:58 / km ahr:126 max:155