Orienteering (Crossmurrin) 50:32 [2] 4.1 km (12:20 / km) +35m11:49 / km
putting out controls for training activities
11 AM
Orienteering warm up/down (Crossmurrin) 16:33 [3] 2.05 km (8:04 / km) +20m7:42 / km
map run with M16 M18 M20s
1 PM
Orienteering (Crossmurrin) 1:11:01 [2] 5.5 km (12:55 / km) +70m12:08 / km
shadowing the long course, then collecting furthest controls.
3 PM
Orienteering race (Crossmurrin) 11:11 [4] *** 1.75 km (6:23 / km) +30m5:53 / km spiked:7/7c
Sprint
ran the B course - anticlockwise loop
maybe 30 sec of error overall.
7 PM
Note
delivered an hours workshop on strength & conditioning, core and stretching to the group. nothing too complicated. think it went down well, along with Allans quiz made for a very full & enjoyable day.