Orienteering54:00 12.0 km (4:30 / km) +200m4:09 / km
middle simulation. Did a full race simulation warmup, very good session. One hook and a bit of time lost in unmapped green, but otherwise quite a solid run. Good feel for the terrain and moving quite well.
3 PM
Orienteering1:15:00 13.0 km (5:46 / km) +200m5:21 / km
Relay, 3x~15' legs. Another really good training. Pushed the pace, good focus on simplification and compass. Foot causing grief but sucked it up for today.
Orienteering1:00:00 [1] 11.0 km (5:27 / km) +200m5:00 / km
lineO and control picking. Went well, got pretty good flow for the rough terrain. Foot very painful again.
11 AM
Performance Tasks20 [3]
-vis afterwards of what went well and keys to the area
-running technique in the rocky areas
-lots of short map glances to get all the info
-compass, look up
-contours and big cliffs the most useful features