Running long 3:23:24 [3] 31.3 km (6:30 / km) +1140m5:30 / km
Legs took a long time to warm up into this run but got there in the end and was golden, still not back to the pace I'd like on these longer runs but give it a couple more weeks and I should be all set before the 3 peaks at the end of April.
Running warm up/down 9:08 [3] 1.6 km (5:42 / km) +43m5:02 / km
Orienteering55:08 [3] 7.3 km (7:33 / km) +173m6:45 / km
Kinda bimbled round this and was very slow for a middle distance style course but confidence is low due to not racing in a while and going out to train on your own with out an event being on doesn't really motivate you to push hard. The nav was good when I wasn't second guessing myself but that comes with more races and more confidence just need to trust in what I'm doing.
Running warm up/down 9:06 [3] 1.8 km (5:03 / km) +11m4:54 / km
4 PM
Running warm up/down 5:25 [3] 1.1 km (4:55 / km) +12m4:40 / km
Running hills (5x1km up/down) 51:54 [4] 10.0 km (5:11 / km) +360m4:24 / km
Running warm up/down 5:30 [3] 1.1 km (5:00 / km) +8m4:49 / km