Warm up run to set out 'capture the flag a la Francis' markers. All it takes is a good team of speedy, dedicated, quick thinking athletes and you've demolished the competition in 10 minutes tops. No big deal...
3x 1000: Meant to set the pace the first time round then beat that time each consecutive leg. 5:15, 5:25, 5:25... oops.
11 stations of core/legs/arm exercises in 13 minutes with running/bit of navigation in between each.
Orienteering race 7:41:00 [5] 24.0 km (19:13 / km) shoes: Inov-8 X-Talon 212
Laurentian Rogaine 2012
We figure we covered 20-26km total over the 8 hours. Walked most of it as it was about 30+ out. Only struggled with 1 or 2 of the controls, losing maybe 15 minutes total. Stuck with our original plan though we needed to cut a few controls out.
Tied for 3rd in points but ended up 4th out of 11 in our category as we finished 2 minutes behind team ahead of us.
Warm up run to Parkway bend with Stefan. We had the second best route choice. 4mins out, 1min rest, 4mins back a bit faster. 3mins of rest including 30s plank. Repeat for 3mins, 2mins, 1min out and back.