Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
warm up + some drills before the sprint training + jogging between the sprints.
Orienteering 20:00 [4] 4.5 km (4:27 / km) +12m 4:23 / km
sprint 1 Warwick University with Julie. started in 1min intervals after each other which worked quite well and made me to put some effort in it. Julie did really great on shorter legs and beat me if I hesitated or chose a less optimal route.
Orienteering 8:21 [4] 1.7 km (4:55 / km)
sprint 2 Warwick University. the second course was longer than the first one so we decided to split it into two. good run although there were a few small distracting changes on the map such as new buildings.
Orienteering 13:17 [4] 2.7 mi (4:55 / mi) +10m 4:52 / mi
sprint 3 Warwick. could concentrate quite well until the end and had maybe the best fluency on this one. jumping over a river was more difficult than it looked like on the map and slowed down the pace significantly. otherwise good rhythm all the way trough.
Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
warm down and collecting controls.
Running 15:00 [1] 3.0 km (5:00 / km)
easy recovery run + core in the evening