With some longer "reps" thrown in. I tried to push myself on the reps and overall it was decent training, The orienteering was a bit hit and miss as the Flaxley map has changed quite a bit in just a couple of years. There was much more bramble and some areas shown as runnable really weren't due to a combination of new bramble growth and felling. Still, it was good to focus on picking out the map features as I struggled slowly through. I finished with half an hour on the bike.