running 20:00 [2]
Wasn't needed coaching so went for an easy run around chedoke, did the stairs once and then decided to do some forest running.
orienteering - General 40:00 [3]
Compass training tonight. Went well focused on looking up, taking quicker bearings, and thumbing along. Part way through I decided to pay more attention to the actual features in the control circle because I tend to never look at that when orienteering.
running warm up/down 10:00 [1]
Finally led the warm-up ...which means it was actually good and done in the right order. I must also add a superb warm-up run route by Noah.