Orienteering1:14:15 [4] 9.5 km (7:49 / km) +200m7:04 / km
Connaught Champs M18 8km.
Strandhill dunes, new area so was keen to go down. The terrain was incredibly tough going though and my shins became excrutiatingly painful on the way to 4 which lasted until 12. Only really lost time on two controls in the wrong place and some of the mapping was extremely poor. Lost about 5mins in mistakes and probably 7 from running. Somehow ended up only 19seconds off Aonghus...
Intervarsity Road Relays, 2mile.
Started off well but was going slower than I thought I was and just kept fading. I'm slow at the moment though so not bad. Should probably get more road runs in.
UCDAC wasn't on so did 3x12min at tempo pace with Colm. Proper xc loop, really muddy. Not the fastest session in the world but working hard and feeling good for the weekend.
Grass/Road intervals 1:03:00 [5] 11.0 km (5:44 / km)
UCDAC.
We weren't allowed to run on the pitches so we had to use the astroturf which was hard on the legs. 30secs,45,60, 5mins, 5mins, 60,45,30. Tied up horribly on the second 5 but first 5 was really good.