Running intervals (Central AC ) 47:58 9.44 km (5:05 / km) +80m4:52 / km ahr:161 max:190
30mins of alternate 450m reps. Good consistent pace and was going to save myself for XC tomorrow although probably could have eaten more so ended up not pushing too hard anyway.
Running 5:21 1.01 km (5:19 / km) +8m5:06 / km ahr:135 max:143
Orienteering 20:13 3.16 km (6:24 / km) +122m5:22 / km ahr:164 max:181
6 PM
Running 18:01 2.8 km (6:27 / km) +155m5:03 / km ahr:136 max:152
Orienteering race (British Night Championshi) 59:14 7.84 km (7:33 / km) +288m6:23 / km ahr:173 max:184 slept:7.0
5th place. Pretty happy with this result although could have been better. First 6 controls were good although when it came to the faster downhill controls didn't slow down and resulted in nav errors including missing 7 as my plan was to run and find it, running to 9 before 8, searching on the first rather than second wall on 10, running past 11 and struggling to find 13 and 14 only being 10m from the control. Feeling very good running wise on the course on the flats and downhills, as well definitely getting better at the hills. Calf did feel sore prior to the race but was okay once running.
Running 8:08 1.26 km (6:26 / km) +18m6:01 / km ahr:144 max:166
Orienteering (FVO Night Race) 34:26 4.56 km (7:33 / km) +83m6:55 / km ahr:149 max:163
Taking it easy and only doing half due to a recent ankle twist as well as a sore achilles. Both feel fine although achilles seems to tighten up and hurt again when I stop running. Also some of the worst conditions, vertical snow and very cold.