Running warm up/down 28:02 [3] 4.72 km (5:56 / km)
shoes: Asics GT-1000 7
Inc. drills.
Running intervals 35:18 [5] 6.61 km (5:20 / km)
shoes: Asics GT-1000 7
Pre breakfast on the trim track. Session of 3sets of 200m, 300m, 400m, 300m (this was nearer 400m on last set as I was so focused on avoid a dog I forgot to stop!), 200m all with 100m jog recovery, 400m walk/jog between sets.
Running warm up/down 25:38 [3] 3.87 km (6:37 / km)
shoes: Saucony Peregrine 7
Orienteering warm up/down 18:20 [4] 3.63 km (5:03 / km)
shoes: Saucony Peregrine 7
RR Boxing Day fun event. 12 control score in the park with the added challenge of trying to remember a Christmas item at each control. To my surprise actually managed.
Cycling 1:01:55 [3] 21.66 km (2:52 / km) +321m 2:40 / km
shoes: Asics GT-1000 4 (2)
Hilly Mossburnford, Oxnam loop on mountain bike (with road tyres) with Dad. This helped my legs a lot.