5 PM
Running Warm-up 7:45 0.75 km (10:18 / km) +49m 7:46 / km
ahr:143 max:168 shoes: Integrators March 2020
Orienteering 38:14 5.35 km (7:09 / km) +147m 6:17 / km
ahr:158 max:179 shoes: Integrators March 2020
South Achray- enjoyable green. Lost 1.30 number 2 - going round much quicker and safer. Pushed relatively hard and clean after that.
Running Road / Track 11:23 2.01 km (5:40 / km) +32m 5:15 / km
ahr:163 max:173 shoes: Ghost 13 2021
Switch to road shoes for a warm down.