Cycling warm up/down (BRTT) 15:00 [1] 3.0 km (5:00 / km)
shoes: New Balance Trail 874
Cycled down to BP
Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: New Balance Trail 874
Ran up and down the hill, then some stretching
Running race (BRTT) 25:36 [4] 5.0 km (5:07 / km)
ahr:198 max:207 shoes: New Balance Trail 874
Got shin splints after the first hill and after that was stopping every half lap or so to stretch them off, but the relief didn't last long. Slowed down a lot because of it. 2:10 off pb
Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: New Balance Trail 874
Round the car park a few times to keep warm before the sprint score event
Orienteering race (BP O Event) 37:20 [5] *** 5.5 km (6:47 / km)
ahr:199 max:211 shoes: New Balance Trail 874
Sprint score event at Bramhall Park, did ok considering i went all the way round and then i had only marked 9 of 10 extra controls on the map, i knew where i had done it, that was on my route anyway, but the extra control was a few minutes of running to get. What was really annoying was that it was right next to a path that i had run along earlier, at a stage i was allowwed to punch the extra. My time could have been about 32 or 33 minutes if i had been more observant.
Orienteering warm up/down (Control Collecting) 15:00 [2] 1.5 km (10:00 / km)
shoes: New Balance Trail 874
Used the collecting as a warm-down, jogged slowly around what was essentially a star excercise around the car park. Almost fell in the stream at the bottom as well
Cycling 15:00 [2] 3.0 km (5:00 / km)
shoes: New Balance Trail 874
Cycled back home from BP
Orienteering race (Night) 37:39 [3] 3.3 km (11:25 / km) +70m 10:19 / km
shoes: New Balance Trail 874
Night O at Low park wood, ran the green. Did ok and was just keeping up a reasonably fast and steady pace throughout. Got stuck in a patch of brambles and couldn't find an unpainful way out.
Circuits 5:00 [1]
same as usual (10 of each, 2 sets)