Running4:36 [1] 0.97 km (4:43 / km) ahr:114 max:128 shoes: Nike ZoomFly 2
Jog
Cross Trainer30:01 3.32 km (9:02 / km) ahr:127 max:142
5,4,3,2,1 (30) 5 x 30/30
Running4:34 0.94 km (4:51 / km) +20m4:23 / km ahr:130 max:150
Jog
5 PM
Running14:08 3.12 km (4:32 / km) +42m4:15 / km ahr:126 max:143 shoes: Mizuno Waveknit 2
WU
Orienteering14:04 3.42 km (4:06 / km) +20m4:00 / km ahr:149 max:159 shoes: Terrex Speed Ultra
Holmebrook Valley. Really tricky little course (thanks Nick!). Struggled to see the small gaps, probably my printing, but really worthwhile training. New sprint shoes are good.
Running5:56 1.19 km (4:58 / km) +7m4:50 / km ahr:130 max:140 shoes: Terrex Speed Ultra
Jog
Orienteering8:42 2.04 km (4:16 / km) +11m4:09 / km ahr:150 max:157 shoes: Terrex Speed Ultra
KO runners choice 1/4 final. Again struggled with the gaps but more very good tricky training.
Running6:21 1.24 km (5:08 / km) ahr:122 max:134 shoes: Terrex Speed Ultra