Orienteering 32:00 [4] *** 7.0 km (4:34 / km)
spiked:20/20c
2 sprint courses - I set the courses for Kathryn's sprint distance training.
I ran first, putting out chalk marks on the features for Kathryn, Clare, Liggo and Simon to find.
This was my first hard running in a couple of weeks. I ran at about 85%. I could still feel a little soreness in my right hip and hamstring, but if anything, it got better during the run. I don't think it slowed me down too much though.
Kathryn looked to be running well, at a similar pace to Liggo.