Running21:50 4.5 km (4:51 / km) +75m4:29 / km ahr:125 max:161 shoes: White Hawk
Warm up including 4 x 15 s uphill strides
Orienteering20:17 4.48 km (4:32 / km) +72m4:12 / km ahr:155 max:171 shoes: White Hawk
Back on the Sprint-O horse proper - panic training for British Sprints. Technique ok on the whole but there were a couple of moments where I was riding my luck and got away with it because I knew the area. Biggest mistake was when I fell into a dead end trap on the second last control - frustrated with that. Need a new pair of sprint-o shoes, trainers no good in the wet and my Inov-8's are trashed now. Also, I struggled a bit to read the map - probably just out of practise but maybe a bit to do with the light as well.
Running24:10 4.7 km (5:09 / km) +68m4:48 / km ahr:120 max:138 shoes: White Hawk