orienteering - General tempo 37:00 [4]
2x ~3km with 5 mins rest in the middle. 3.1km and 3.6km running distance respectfully. Physically feeling a bit of mess, as was hurting towards the end of each interval, and left foot never unfroze from the ride here. Back has been sore for about the last week and I don't think riding with a bag on, on a bike too small, was agreeing with it.
Had a nice 4:10 min\km going through the first 2km, and then rather annoyingly blew it when I hit the shitty part of the terrain and made a mistake leaving it and couldn't find myself along a vague "ridge".
running warm up/down 7:30 [1]
Foot annoyingly didn't unfreeze until several minutes after the cool-down.