Running40:41 5.45 km (7:28 / km) +97m6:51 / km ahr:117 max:158
Running34:52 9.37 km (3:43 / km) +190m3:23 / km ahr:175 max:184
Braids XC
First time since 2015, no idea what shape I am in, but had my pb of 34:44 in my mind.
After the first lap I was 17:09, so knew I'd be similar if not slightly quicker. Struggled a bit up the climb the 2nd time, losing maybe 10s. Stole a glance behind at the carpark and saw RickyP about 30m behind. Tried to attack but wasn't enough and it came down to a final sprint where I got sandwiched between Rich and Pat G.
Overall not that happy that I've not got faster at all in 3yrs, however, my training in the last month has been all over the shop, so know there are serious improvements to be made!
Running55:31 8.67 km (6:24 / km) +168m5:50 / km ahr:124 max:164 slept:8.6 shoes: Inov8 X-Talon 212b
Was very borderline doing a session at all, but persuaded myself to at least go for a jog, and if I felt like it when I got to my chosen hill, then I'd get on with it.
In the end felt quite good
3 x (2x15:20:15) With 5mins between each set of 6 reps.
Came out of the last few days feeling more motivated than I have been in a long while to train for orienteering. I was loving it in the awesome terrain, finding the controls and racing Peter on the long test race. Absolutely exhausted on Saturday afternoon, and think that carried on to yesterday's middle race as well.
Interestingly all my niggling heel and knee sorted themselves out, I guess the old wives tale of doubling your mileage to get rid of niggles has some truth to it.
Lots of stretching whilst watching David Attenborough's Dynasties