Running warm up/down 6:55  1.25 km (5:32 / km) +15m5:14 / km ahr:152 max:170 shoes: New Balance Vazee Pace (Grey)
Orienteering35:10  **** 8.0 km (4:24 / km) +13m4:22 / km ahr:154 max:181 66c shoes: New Balance Vazee Pace (Grey)
Sprint training with Duncan in a suitably filthy British housing estate in Clifton - oh how I have missed them! Had to run the first course, whilst planning a second which was then just windows on the control circles. Found it very difficult as a re-introduction into sprint training. Great fun though and suitably mind-boggling.
Running warm up/down 8:37  1.71 km (5:02 / km) +12m4:52 / km shoes: New Balance Vazee Pace (Grey)
Orienteering intervals 39:51*** 9.26 km (4:18 / km) +20m4:15 / km ahr:165 max:182 50c shoes: Ascis Piranha
Three sprint courses on Clifton NTU campus. Raced it as opposites with Duncan before a head to head on the final course. Great fun, and though I missed a couple of better routes, I was pleased with the nav in general, and how I committed to the routes I had chosen. Good fun and enjoyable planning.
Times: of 12:25, 12:22 and 10.50.
Running warm up/down 8:08  1.42 km (5:45 / km) +9m5:34 / km ahr:151 max:176 shoes: New Balance Vazee Pace (Grey)
Running warm up/down 5:56  1.24 km (4:47 / km) +10m4:36 / km shoes: New Balance Vazee Pace (Grey)
Final round of cardiology appointments this morning, getting an echo done. Other than a benign issue (“funky electrics” as the consultant called it) no major problems and I’m not going to drop down dead just yet. So no more worrying and I’m looking forward to getting back to some business this winter.
Running1:20:28  17.52 km (4:36 / km) +279m4:15 / km ahr:146 max:162 shoes: Saucony Enduro (Green)
Feeling quite sluggish after a busy morning in various small hospital rooms. Hit up a couple of new footpaths, and was moving ok by the end.