Warm up - jog then dynamic stretches then static stretches then strides then a wee more jogging.
Orienteering 31:37 4.76 km (6:38 / km) ahr:181 max:204
The Slab Really techy intricate area like a sandpit. Aimed to practice my overall technique to see what I need to work on. I think it would be good to practice some attack points as didn’t feel I was consciously using them much. Also planning ahead. Overall good run although was very tiring running on sand for 70% of the course so rather slow.
Orienteering 16:46 1.08 km (15:29 / km) ahr:119 max:153
Running intervals 27:22 [4] 5.23 km (5:14 / km) +24m5:07 / km shoes: Nike zoom elite
Wu 90.90.60.60.60.30.30.30.15.15.15 Wd Camping so just did this in the terrain around the field whilst jazz shouted stop and start at me. Very hot all day so waited till the sun went down to do this.