Running warm up/down 13:23 [2] 2.0 km (6:42 / km)
shoes: Progrid Fastwitch 5
Running intervals 8:00 [4] 2.25 mi (3:33 / mi) +50m 3:20 / mi
shoes: Progrid Fastwitch 5
Tempo run paced it out feeling good took Will on the hill he keen sprinted to catch me up :P
Orienteering 1:10:56 [3] 10.05 mi (7:03 / mi)
shoes: VJ Bold
Running tempo 8:00 [3] 2.29 mi (3:30 / mi)
shoes: Progrid Fastwitch 5