Easy run, to the park, in between intervals and home. Knees are pretty sore now, but were fine during training so not too concerned.
Running intervals 2:30 [4] 1.0 km (2:30 / km)
Short fast intervals around the park, 2x(200, 100, 200) in 30 sec and 15 sec, but one way is a bit uphill and the other downhill so a couple seconds variance.
Orienteering race 45:41 [4] 6.7 km (6:49 / km) +205m5:55 / km
O at umuna. went out to hard, partly because i knew someone was watching, partly because thats just what i do, which means i lost map contact at the beginning and was tired as at the end. After the first few, which i was off by anywhere from 10m-30m, i was fine navigationally, but had to slow down up some of the hills. Felt like i was still struggling with my cold.
two part run round kings park and subi/shenton park. Got rid of that sick feeling, but still feel a bit tired and congested. logged it in 2 parts because i am yet to donate to attackpoint, so i do not have access to graphs :(