Road running intervals 26:25  5.5 km (4:48 / km) max:185 shoes: Asics Hyperspeed (ii)
3x(3x 500m) along the embankment
Again I got no reception until the second set, and going W-E was into a fierce headwind, so again only the third set made any sense in terms of time. This felt a v tough session, only the eighth rep of nine felt good.
Times on that third set were: 1:42, 39, 35.
On the second set they were all 1:43-ish, I just couldn't push any quicker into the wind.
Road running warm up/down 16:30  2.8 km (5:54 / km) shoes: Asics Hyperspeed (ii)
Orienteering29:19  6.2 km (4:44 / km) +110m4:21 / km ahr:174 shoes: inov8 roclite 243 (ii)
Richmond Park night o (mass start)
Very fun burn up. Conditions were great for running, so with the mass start it was quick going.
Was behind ed for a while, then when he went the longer safe way to #11 it was obvious to take a punt with Conor on the cut through. We were pretty lucky really as the gap in the bushes dropped us right on the control.
From 25m back I could occasionally go a little straighter than Conor but never had the legs to catch him.
Off-road running30:00  5.5 km (5:27 / km) shoes: inov8 roclite 243 (ii)