9 AM
Cross training warm up/down 55:00 [3]
Bike out to Van ash and Back
Orienteering tempo (Van Ash) 25:48 [4] 5.6 km (4:36 / km)
shoes: Adidas ride
Two courses around Van Ash school. Was quite technical and some good practice. Made a few mistakes and a lot of hesitations but it was mainly the fence crossings that slowed me down.
Running warm up/down 7:22 [3] 1.44 km (5:07 / km)
shoes: Adidas ride
Warm up and warm down. Legs felt pretty weird after biking down.