Trail running 20:00 [1] 3.0 km (6:40 / km)
running + drills + 5x50m strides
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
warm up and down before and after the relays.
Running 18:30 [5] 4.83 km (3:50 / km) +58m 3:37 / km
Midland Road Relays, Sutton Park. Started quite offensively again keeping up with the leading pack the first kilometers. Then some of the girls sped up and I couldn't stick with them anymore. Tried to keep my own pace even and managed quite well with that. It was really tough! I was 15th on the first leg and 34th out of 248 runners in total. Results:
http://www.race-results.co.uk/results/2012/mw612.h...
Trail running warm up/down 8:00 [1] 1.5 km (5:20 / km)
warm up before orienteering
Orienteering 33:30 [3] 6.0 km (5:35 / km) +36m 5:25 / km
middle distance training in Sutton Park. Felt a bit tired when warming up but when I started to orienteer I felt quite okay and enjoyed it.
Trail running warm up/down 18:00 [1] 3.0 km (6:00 / km)
warm down after orienteering