10 AM
Run (road) warm up/down 33:38 [2] 6.73 km (5:00 / km) +120m 4:35 / km
Long warmup
Run (road) intervals 17:08 3.23 km (5:19 / km) +103m 4:35 / km
8 * ~200m hills
Run (road) 1:54 [1] 0.32 km (5:56 / km)
Orienteering intervals 25:30 [4] 5.41 km (4:43 / km) +35m 4:34 / km
Sprintervals around Holyrood ish
Run (road) warm up/down 4:37 [1] 1.0 km (4:36 / km)
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