Bike1:21:43 [3] 24.21 mi (3:23 / mi) +214m3:17 / mi ahr:152 max:160
Much better 3 laps before the black clouds came over.
5 PM
Swimming intervals 1:00:00 [4] 3.0 km (20:00 / km)
Managed to get the warm up in the 25m pool before they changed it to 33m
wu of 50, 100, 150, 200, 250, 200, 150, 100 and 50m. 1's and 2's were pulling.
6 x 300 fs off 30.
3rd and 5th were pulling
5 mins for the pulls and 5.15 for fs.
Happy with this session and in a quiet pool.
running warm up/down 10:00 [1] 2.0 km (5:00 / km) shoes: Salomon speed cross 3
Before and after.
Orienteering race 1:09:15 [4] 11.8 km (5:52 / km) +190m5:26 / km shoes: Salomon speed cross 3
Much better run technically than last week.
Drifted right on #2 a little and then pretty clean until #18. I tried to go straight but drifted left, fortunately relocated off other runners coming out of the control.
A bit messy on the map change and I still feel the vegetation wasn't very well mapped.
A nice run though in a good forest.