Running warm up/down 29:08 3.35 km (8:42 / km) +78m7:47 / km ahr:152 max:196 shoes: Inov-8 X-Talon 212 2014
jog to the start.
10 AM
Orienteering45:23 4.68 km (9:42 / km) +129m8:31 / km ahr:161 max:185 shoes: Inov-8 X-Talon 212 2014
re-ran the 2013 nationals M20 middle distance course at Mineral Springs. the slopes were super slippy and there was lots of mud. didn't go as well as the last time I did it. made two fairly big mistakes mostly due to sloppy compass bearings.
4 PM
Orienteering1:04:27 7.97 km (8:05 / km) +199m7:11 / km ahr:169 max:213 shoes: Inov-8 X-Talon 212 2014
Control Picking and short line-O on the Dundas Valley map. navigation went well. not quite as muddy as the morning training except for the steep greasy slopes of the K2 hill.