Went to Sams class. We did a constant interval. 4 times 600 metre increasing speed every time we went past the start of the loop. Then we did 3 times 400 metre loops.
Orienteering38:27 [5] 6.1 km (6:18 / km) +20m6:12 / km
Ran 6th leg at pp, had a gd run except control 18 (losed 2 mins) and control 20 (1 min), went out at the start in 5th place and came back in 5th place so happy with that. Enjoyed the weekend.
Note
Nice easy week. Hard week next. Looking forward to some o training next weekend with NW!
Went a tempo run with dougie. Was really gd but powered away from hill for the last kilometre. Pleased with my time considering the really bad fields I had to go through.