Walking (reflection) 20:00  1.5 mi (13:20 / mi)
Nice morning to walk to work. Exactly 1 week to go before enforced taper sitting on a plane for 30 hrs to Perth! This week will stick to standard 2 strength sessions, 3-4 running with tempo, long and track ( maybe an 800m time trial) and 1 easy day.
Overall, 20 weeks completed in a 24 week program, which has gone very well, and probably the most comprehensive /disciplined training I have done in 3 decades. Work, including the FDA has obliged. In summary:
Mental: focused, confident and attacking. Comfortable in red zone when pushing hard. Relaxed when needed.
Technical: much sharper (albeit still make irritating errors but that's the sport), comfortable with thumb and baseplate compasses (will use thumb for sprint and middle events) baseplate for long. Reading fine detail and simplifying much better.
Physical: running well with good balance of endurance and speed. Can always do more but importantly no injuries other than minor twinges here and there. New bifocals with adjustment in reading zone have made map reading more secure (crap in rain though)
Outlook: taper next week, some technical training in Perth, then Canberra 2 days, before sprint events in Sydney then Longs in Lithgow area. Otherwise ready to have a good time, vacation with spouse and orienteer well. Let's rock and roll.
Strength (strength) 35:00 
core and arms, stretching