Orienteering (Sprintervals) 25:00 [4] *** 6.0 km (4:10 / km)
5 x sprintervals around UWA, times and distances as follows (pace is approximate):
1.2km - 4:50 (4:10 pace)
1.1km - 4:30 (4:05 pace)
0.8km - 3:20 (4:05 pace)
0.7km - 3:05 (4:10 pace)
2.1km - 8:15 (4:05 pace)
Good navigationally, felt like I had the right balance of map contact and speed, just got caught out in some intricate areas - no big mistakes just getting confused by walls and the like. Got home just as the rain started.
Orienteering warm up/down 10 [2] 2.0 km (5 / km)
Gentle run around oval, buildings and back to my bike both before and after the intervals. Was scared to go for a warm down upon seeing the rain cloud, but figured getting a little bit wet>feeling stiff tomorrow morning
Cycling 25:00 [3] 10.0 km (24.0 kph)
Ride down to UWA and back