Run (warm up and down) 30:00 [1] 6.0 km (5:00 / km)
Run30:00 [5] 6.0 km (5:00 / km)
2/4/6/8/8/8/6/4/2 hundred meters off about 90s rest.
First time on the track in a while and legs did not want to move fast tonight, will put this one down as a bad day
Orienteering (long race) 1:31:00 [3] 14.5 km (6:17 / km)
Tio relevant long race.
After some dodgey races recently I didn't push the running at all and just focused on the technique. It gave better results, and a very clean technical race. Now just need to learn to blend in a bit more speed without increasing the risk to much