Running warm up/down 16:15  3.35 km (4:51 / km) +13m4:46 / km shoes: Brooks Glycerin #4
Running16:50  5.11 km (3:18 / km) +31m3:12 / km shoes: nvii Crazy Light XXC
Studley parkrun Pretty happy with this, pb for the course although I have only done it a couple of times. Beautiful morning to be out on the trails, very enjoyable stuff.
Orienteering intervals 34:34 6.84 km (5:03 / km) +64m4:50 / km shoes: nvii Crazy Light XXC
Jog over to polytech then knockout sprint training with a very strong group. Some nice head to head racing with Aston, a silly error that cost me the w on the first one but otherwise, felt like I was making ok decisions.
Running warm up/down 16:23  3.45 km (4:45 / km) +18m4:38 / km shoes: Brooks Glycerin #4
Running (Easy) 29:32  6.12 km (4:50 / km) +132m4:21 / km shoes: Brooks Glycerin #4
Running1:15:10 18.09 km (4:09 / km) +90m4:03 / km shoes: Brooks Glycerin #4
5x1mile around optus oval with MUAC Quality session today, nice consistant work and probably slightly helped by the fact that I didn't want to lose to Jonny on any reps after Saturday's race. Loop is a bit less than a mile (1.55) and averaged 5:00s