Running (Soft)20:48 4.23 km (4:55 / km) +18m4:49 / km ahr:136 max:151 slept:8.5 shoes: Inov8 TrailTalon 275
S & C30:00  shoes: Nike Lunaracer +3 SP16
Core + Maintenance. Still tired.
Running (Soft)13:11 2.16 km (6:06 / km) +109m4:52 / km ahr:141 max:155 shoes: Inov8 X-Talon 200
Orienteering32:51**** 3.97 km (8:16 / km) +115m7:13 / km ahr:153 max:164 spiked:15/15c shoes: Inov8 X-Talon 200
LOC Graythwaite Gaffled Mass Start.
Despite it being very hectic at the start I was soon alone through the first butterfly loops, punched the final control of these loops with Hazza Scott but was soon away into the murky pokey green part of graythwaite by myself. Got through that fine and into the final butterfly loops (which I did the wrong way round - oops!) Holly Orr closing in fast and finally she went past on the run in as I cruised in. Very enjoyable but should probably focus a bit more so I do the controls in the correct order...
Running (Soft)19:14 3.84 km (5:01 / km) +47m4:43 / km ahr:142 max:160 shoes: Inov8 X-Talon 200
Running (Soft) intervals 1:04:43 11.96 km (5:25 / km) +66m5:16 / km ahr:146 max:185 shoes: Salomon S-Lab Sonic
5 * (600m [1min] 200m [2min])
Grass track at school with Dan ft Hudd, Sunley, Niamh. Legs still tired from the weekend and they were wobbling on the last few reps but held it together OK. Pleased that the 600s got progressively faster. Tough work.