Orienteering43:26 6.65 km (6:32 / km) +204m5:40 / km ahr:166 max:179
Loxley evening event. Bit scrappy, wasn't really focused enough at the start so the plan and picture suffered a bit. Improved throughout those as I started to concentrate more. Not pushing too hard.
Run warm up/down 10:46 1.2 km (8:57 / km) +23m8:11 / km ahr:129 max:155
Run tempo 17:13 4.23 km (4:04 / km) +76m3:44 / km ahr:161 max:198
Probably a bit faster than tempo. My legs were feeling last week a bit I think but felt fine. Probably a similar pace to what I ran doing this lap in a xc race a while ago so can see improvement. :)