11 AM
Running 16:49 [2] 3.54 km (4:45 / km) +7m 4:42 / km
shoes: Mizuno Enigma
Polmont station to Grangemouth track.
Orienteering 12:58 [4] 3.12 km (4:10 / km) +2m 4:09 / km
shoes: Mizuno Enigma
Course 1 - Grangemouth
On a new part of the map I hadn't been on before. Felt quite rushed and behind on the navigation for a lot of it. Got caught out by some fences and artificial barriers.
Orienteering 12:08 [4] 3.07 km (3:57 / km) +2m 3:57 / km
shoes: Mizuno Enigma
Course 2 - Grangemouth
Took 10mins rest before doing this one. Course was a lot easier than the first one and as a result I felt a lot more in control with the navigation. Surprised my legs could keep going this fast after the first course.
Running (Warm Down) 8:42 [2] 1.7 km (5:07 / km) +1m 5:06 / km
shoes: Mizuno Enigma
Fairly short as I was trying to get back to the stadium in time to watch Jonny in the 5000m, but they were running over an hour behind schedule!!