Orienteering 1:00:00 [3] 8.6 km (6:59 / km) +450m 5:32 / km
Ran a training course on Isaacs. Quite steep, hilly and stony as always, which makes it hard to run with any intensity. Good strength training though. My nav was ok and I kept going ok.
Running 30:00 [3] 6.0 km (5:00 / km) +180m 4:21 / km
Reasonable length warm-up jog through Farrer and Wanniassa, and a jog back to the car.