possibly the steepest relay course i have ever run. 5.3km and 355m climb. WTF!! hard work on the legs. took bad routes to 1 and 2 but after that it was good. the oing was easy just a battle to get the legs moving.
RPE: 8
warm up and drills with liba then long gaffled course. ran with helen from part way to 4 which made it good fun. Then a sprint course at the end to make the brain work hard. very tired by the end of it and glad i didn't try and run the last bit of the long course!
RPE: 4
long style course with a crazy 25 minute leg in the middle. Took a good route but got very bored running along a 1.5km straight forest road...
RPE: 5
Orienteering intervals (Trains) 1:00:00
20s chasing trains (by height) then gaffled pairs loop racing Julia. Really good except one control in the green where she got past me! trains by age at the end to get home again. lots of green orienteering but fun anyway!
RPE: 7
Note
then we watched clockwork orange on the big screen (ie projected on the wall). It has to be one of the most bizarre films i've ever seen but kept me entertained :)