Running warm up/down 26:35  4.88 km (5:27 / km) +40m 5:14 / km
all warm ups and cool downs
Orienteering (sprint 1) 19:51  4.44 km (4:28 / km) +48m 4:14 / km
messy loosing concentration and getting distracted by other people.
Orienteering (sprintervals ) 28:42  5.65 km (5:05 / km) +77m 4:45 / km
common theme again loosing concentration, i think slogging around on 3 and a half hour long runs for the past 3 months and turning off the brain while doing them has not been good for orienteering, kept blanking out while running and then running past things.
Orienteering (sprint 2) 15:41  2.99 km (5:15 / km) +53m 4:49 / km
jogging this last one and trying to focus and get into the swing of it. it kinda worked.