Running 54:24  8.35 km (6:31 / km) +140m 6:01 / km
Warm up down to Nairnville then 8 x 400s, with 200m rest in between, then warm down back home.
Times for the intervals were
1:33, 1:32, 1:34, 1:31, 1:34, 1:30, 1:30, 1:28.
Felt pretty good during the intervals but struggled on the way back home with bad stomach cramps.
Orienteering 45:18  4.53 km (10:00 / km) +200m 8:12 / km
Summer series event at Mt Vic
Tummy was funny again so wasn't running overly well and screwed up a couple of controls losing a bit of time, so not a great run. Also didn't have the best shoes on so struggled on some of the steeper slopes.
Enjoyed the maze at the end though!
Strength and Conditioning 15:00 
Stretching and some core
Given how bad tummy was on the way home from Nairnville I decided not to finish today's set