Walking warm up/down 20:00  1.5 mi (13:20 / mi)
Running warm up/down 19:00  2.0 mi (9:30 / mi)
Track7:57 2.4 km (3:19 / km)
Cool conditions- aim was 5-6x400m at "comfortably hard pace" with steady 200m walk between. Actuals: 1:22, 1:22, 1:21, 1:20, 1:18, 1:14 (last was more like 90-95% effort). Loosened up progressively with first few laps. Felt I could have done more but good point to stop.
Orienteering1:19:16**** 6.4 km (12:23 / km) +150m11:05 / km spiked:9/13c weight:63kg
Pawtuckaway day 2 Red- better run in general but legs tired. Still overshot #7 and 10 - fortunately catching features in both cases otherwise PW punishes such indiscretions! Otherwise clean but steady and too far left for #2; about 7-8 mins errors in all. Actual distance 6.9km Nice course set by Pete B and in all a very pleasant weekend catching up with folk- thanks UNO.
Note to diary; after all this heavy going NE terrain (strength builder?) boy am I looking forward to some runnable Aussie terrain next month.