Orienteering53:31** 5.93 km (9:02 / km) +2m9:01 / km ahr:142 max:168 shoes: Icebug Zeal
First local race of the season, Short Advanced course. no control mistakes, maybe not best route on the long leg. But running speed is not there, and my heels are bothering me.
Coaching1:00:00 [1] 2.0 km (30:00 / km) shoes: Icebug Zeal
Coaching the advanced group at McCarthy Woods. Did an exercise focused on precision compass. Good turnout, 14 people in the advanced group and around the same number in the basic and intermediate.
Nice evening, finally warmer weather.
Running1:14:08* 7.48 km (9:55 / km) +20m9:47 / km ahr:128 max:171 shoes: ASIC gel cumulus 15
RALF at Bruce Pit. a lap around the pit, then 20 min in the dog park, the 2 laps around the pit with rest in between.
My heels were very sore in the end so I skipped the cool down jog.