Orienteering race 1:25:31  10.1 km (8:28 / km) +350m7:13 / km ahr:171 shoes: Icebug (iv)
CSC final - Cannock Chase- 25th
Two parts to this, going well when the running was a bit easier then struggled relatively in the heavy heather and bracken. Not helped by a couple of decisions to go through stuff, at #8 and #18 especially, though actually looking back at the map they don't look like terrible decisions. Still I had been doing well in the first part to avoid the undergrowth and should probably have stuck to that.
Mostly good on the fine nav, not as rusty as I might have expected. Veg was sometimes not so helpful (as advertised) and nothing around #6 looked like I expected from the map, but was good at holding my line.
Off-road running10:00  1.5 km (6:40 / km) shoes: Icebug (iv)
Road running1:13:30 14.6 km (5:02 / km) +120m4:50 / km ahr:134 shoes: Asics 451
Easier than usual due to Abingdon taper
Actually I was feeling a bit one paced and I laboured up piggotshill, so glad to be on an easier day.
Good hr though. From experience good things start to happen when a genuinely easy pace is 5 mins/km. Since going on holiday I'm on a really good run of 37 training days out of 41, and I think the consistency is paying off.
Road running32:30 7.8 km (4:10 / km) ahr:170 max:182 shoes: New Balance 1500
2 miles tempo, 2x 400m, 2 miles tempo
P&C were doing a (tough?) taper session of 2x 2 miles marathon pace with 5 mins rest. So I slotted in the 400s in the rest, and went with paul’s (slightly too fast?) reps for a good challenging session overall.
Times: 12:21, 81, 82, 12:52*
* unfortunate to be blocked off by cars/lorries three times so this was artificially slow
Road running warm up/down 37:30 7.2 km (5:13 / km) shoes: New Balance 1500