Running (Mixed) warm up/down 13:00 [3] 2.2 km (5:55 / km) +20m 5:39 / km
ahr:158 max:174 shoes: Inov-8 Road-X 233
Putney bridge to Barnes with heavy bag, then a bit more of a warm up.
Orienteering race 25:30 [5] ** 5.8 km (4:24 / km) +15m 4:20 / km
ahr:188 max:196 spiked:28/30c shoes: Inov-8 Road-X 233
Barnes common park race, too fast for me, but good to try and get processes in place, a few seconds lost around the circles, particularly towards the end when tired, a few less than optional route choices too.