Orienteering20:02  4.88 km (4:06 / km) +9m4:04 / km ahr:162 max:173 shoes: Kinvara 9s
Sprintervals round Alnwickhill. Technically solid, got mugged off once but navigating independently and not getting distracted by other gaffles. Physically felt strong, just cruising and a nice last leg stretcher before a PB attempt on Saturday (18:25 to beat :0 )
Running warm up/down 20:00  4.0 km (5:00 / km) shoes: Kinvara 9s
Running intervals 32:07  6.17 km (5:12 / km) +6m5:11 / km ahr:152 max:189 shoes: Kinvara 9s
5 x 3min (2min), 4 x 30s (1min). Quite a light session but good for the first real speed work of the season. Felt ok, kept it reasonably consistent apart from getting stuck behind punters on the 4th rep. Shout-out to Cornetto for giving it his absolute all on the first rep. Let's not talk about the other 4...
Running29:08 6.0 km (4:51 / km) +106m4:28 / km ahr:159 max:186 shoes: Mizuno Wave Hayate
Easy run, wasn't planning on running at all this weekend but the shins felt ok. Little bit sore after but good to see they're still intact after a big week. Mizuno's really no longer doing the business on the mud and I feel like a lot of strain is going through my calves / Achilles, so could potentially be almost time for an early substitution..