7 loops of varying length, with Dan and Zac for the first 5 then just Zac for last 2. Mass started the first three, then 30s start intervals on the next three and a mass start to finish. Was really good fun and was orienteering well, did feel a bit rushed at times and should have been using the compass more. Only one balls up on the 6th loop, plan said go under a crag and direction told me the wrong crag, realised quickly but Zac still gained a lot of time on me here, Woops. Apart from that really good and pleased with the speed in terrain.
Running warm up/down 14:48 2.23 km (6:37 / km) +73m5:42 / km ahr:145 max:163 shoes: VJ Supra 2
With Dan, mass starting all of them and not too fussed about rest between. Was slippy af and very wet so no real speed, but technique was mostly very good which was nice! Kept getting mugged off by busy roads and having to stop etc. Sprint is coming along.
Orienteering tempo 17:20*** 3.38 km (5:07 / km) +118m4:22 / km ahr:165 max:181 spiked:15/16c shoes: Inov8 X Talon 225
Hilly and many very slippy steps so had to walk down them, X talons were great on the grass but a nightmare on the cobbles and steps. Technique wasn't as good as in the intervals, probably because the lack of intensity. Some good training done though!
Running warm up/down 6:39 1.39 km (4:48 / km) +4m4:44 / km ahr:143 max:159 shoes: Inov8 X Talon 225