Running warm up/down 18:56  4.5 km (4:12 / km) +18m4:08 / km ahr:147 max:158
Running intervals 40:00  11.8 km (3:23 / km) +43m3:20 / km ahr:179 max:186
Intervals - 20x1min (1min)
With Dom on the BVW. Feeling distinctly average and got dropped at bit on number 8 whilst I was in a bad patch. Rallied a bit on the last few but not the best. Good that this is what average now feels like though. Lovely and sunny though, so a nice tops off warm down.
Running warm up/down 15:51  3.49 km (4:32 / km) +8m4:29 / km ahr:151 max:155
Running32:49  6.59 km (4:59 / km) +68m4:44 / km ahr:164 max:183 shoes: NVii Terra TT
Running50:49  11.93 km (4:16 / km) +42m4:11 / km ahr:154 max:179 shoes: Adidas Solar Boost
Easy freedom. Just getting back to it ticking along. Pissed of a chap cloning a gate as he claimed I would break it; clearly I’ve put on a good chunk of weight off back to back rest days...
Orienteering intervals 1:00:26*** 10.89 km (5:33 / km) +181m5:07 / km ahr:160 max:186 42c shoes: NVii Forest 2 (XL)
4xmiddle distance reps. Better than a couple of weeks ago but legs quite sluggish and struggling to wake them up. Very nice patch of wood though, even on the dark green, and enjoyed hitting stuff on the slopes.