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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 31 days ending Jul 31, 2018:

activity # timemileskm+mload
  Running36 22:28:18 183.98(7:20) 296.08(4:33) 38402719.7
  Orienteering10 7:10:14 49.12(8:45) 79.06(5:27) 17631462.1
  Cross Training1 23:0023.0
  Total39 30:01:32 233.1 375.14 56034204.8

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Tuesday Jul 31, 2018 #

12 PM

Running warm up/down 12:52 intensity: (4:05 @1) + (7:29 @2) + (1:18 @3) 2.01 km (6:25 / km) +205m 4:15 / km
ahr:136 max:162 shoes: Inov-8 Oroc 280 v2

Orienteering 59:17 intensity: (14 @1) + (14 @2) + (11:47 @3) + (47:02 @4) 10.02 km (5:55 / km) +318m 5:06 / km
ahr:169 max:180 shoes: Inov-8 Oroc 280 v2

Day 3. Easy enough beginning on the Moor and moving better than expected but then was in 2 minds on 3 before committing and lost some time dithering and weaving on routes. Back to it for the next few but was sluggish over to 6. Only proper mistake was 7, kept contouring and never came off the hill, corrected but lost around a minute. Not much commitment through the next, just ticked them off and then a poor exit from 9 meant weaving to the gate for 10 but ground it out ok. Generally good after that, steady through the technical green section with a small slip on 15 then pushed on at the end to nab the win.
Tougher running today, felt a bit trudgy but nice to be leading the GC before the rest day. Also unsure where the 280m climb came from today...

Running warm up/down 11:41 intensity: (5:36 @1) + (5:58 @2) + (7 @3) 2.01 km (5:50 / km) +94m 4:43 / km
ahr:137 max:153 shoes: Inov-8 Oroc 280 v2

Monday Jul 30, 2018 #

10 AM

Running warm up/down 16:16 intensity: (1:00 @1) + (3:01 @2) + (7:59 @3) + (4:16 @4) 2.05 km (7:56 / km) +330m 4:24 / km
ahr:158 max:171 shoes: Asics Fuji-Runnegade 2

Orienteering 51:42 intensity: (24 @1) + (8 @2) + (5:47 @3) + (45:23 @4) 9.72 km (5:19 / km) +400m 4:25 / km
ahr:170 max:180 shoes: Asics Fuji-Runnegade 2

Day 2. Much quicker today and generally all going ok. A few poor lines and sub par routes but then just one hesitation/mistake. Tight at the top, 3rd.

Running warm up/down 14:27 intensity: (14:04 @1) + (23 @3) 2.0 km (7:13 / km) +11m 7:02 / km
ahr:122 max:135 shoes: Asics Fuji-Runnegade 2

Sunday Jul 29, 2018 #

12 PM

Running warm up/down 16:36 intensity: (3:07 @1) + (8:20 @2) + (4:22 @3) + (47 @4) 2.51 km (6:37 / km) +231m 4:32 / km
ahr:145 max:168 shoes: Asics Fuji-Runnegade 2

Orienteering 1:00:51 intensity: (23 @1) + (4:26 @2) + (15:25 @3) + (40:37 @4) 10.77 km (5:39 / km) +416m 4:44 / km
ahr:167 max:178 shoes: Asics Fuji-Runnegade 2

Lakes 5 day 1. Biblical weather, terrible vis made it slow going. Decided on the way to 3 it was more about the nav so was cautious and just about managed to keep the mistakes under wraps to sneak the win. Still a few minutes binned though.

Running warm up/down 13:06 intensity: (10:15 @1) + (2:19 @2) + (32 @3) 2.3 km (5:41 / km) +5m 5:37 / km
ahr:130 max:160 shoes: Asics Fuji-Runnegade 2

Saturday Jul 28, 2018 #

4 PM

Running 1:29:57 intensity: (16:44 @1) + (46:34 @2) + (20:19 @3) + (6:20 @4) 15.35 km (5:51 / km) +742m 4:43 / km
ahr:145 max:173 shoes: Inov-8 x-talon 225 (red)

Hit the hills once we were set up. Dropped at the bottom of Causey Pike and took the steeper way up to keep it chilled and avoid overcooking it. Half tempted by Sail/Crag Hill but thought better of it. Fun little bit of ridge running before descending (and taking in another cheeky climb) then back to Keswick via Portinscale. Very wet and windy but that just meant no one else was about, loved it.

Friday Jul 27, 2018 #

12 PM

Running 53:03 intensity: (1:48 @1) + (26:40 @2) + (17:05 @3) + (7:20 @4) + (10 @5) 11.57 km (4:35 / km) +104m 4:23 / km
ahr:153 max:182 shoes: Salming Trail T2

HRM way off towards the end but snapping back to reality to an extent. Easy pootle on the fields, feeling much better.

Thursday Jul 26, 2018 #

Note
(rest day)

Not really any inclination after work. Travelling tomorrow so will bag a hill in the evening, much more inspiring, body and head reacting well to a bit of rest despite working pretty hard.

Wednesday Jul 25, 2018 #

Note
(rest day)

Maybe tomorrow

Tuesday Jul 24, 2018 #

6 PM

Running 41:59 intensity: (3:05 @1) + (17:13 @2) + (17:20 @3) + (4:21 @4) 10.56 km (3:59 / km) +64m 3:52 / km
ahr:153 max:170 shoes: Nike Air Zoom Pegasus 32

Started a raz but 5k in I felt knackered and just didn't want to run so phoned it in and jogged home on the roads. Relaxed approach until the lakes on the weekend now, might just not run, mentally knackered and working all week.
C • Who picked up? 1

Monday Jul 23, 2018 #

7 AM

Running 30:41 intensity: (26:47 @1) + (2:29 @2) + (1:25 @3) 6.29 km (4:53 / km) +49m 4:42 / km
ahr:126 max:138 shoes: Nike Air Zoom Pegasus 32

Pre breakfast with Joe from the airport hotel. Flight isn't until 5:30 this evening then can't get a train home so really looking forward to that... Both felt a bit crap but beyter by the end.

Sunday Jul 22, 2018 #

Note
(rest day)

Post party and getting fucked over by SAS, won't be home until Tuesday now. Could have ran but tired and won't hurt.

Saturday Jul 21, 2018 #

11 AM

Running warm up/down 35:00 [1] 6.5 km (5:23 / km)
shoes: Inov-8 Oroc 280 v2

Orienteering 34:37 intensity: (25:00 @4) + (9:37 @5) 5.76 km (6:01 / km) +70m 5:40 / km
shoes: Inov-8 Oroc 280 v2

WUOC Relay leg 1, 18th, just under 3 mins down. Good enough race but annoyed to lose contact on 9 with the longer gaffle. Probably lost a bit of pace through the last loop on my own as well. Will do a proper write up over the next week. Great to nab 7th with the lads as well, good times. Encouraging results this week, pumped to push on now, feel like I'm transitioning well in to the seniors I think and would like to see results following suit soon enough.

Friday Jul 20, 2018 #

2 PM

Running 39:48 intensity: (4:10 @1) + (34:12 @2) + (1:26 @3) 8.71 km (4:34 / km) +57m 4:26 / km
ahr:139 max:149 shoes: Nike Air Zoom Pegasus 32

Easy on the trails with Sasha, bit of a rest day, nice.

Thursday Jul 19, 2018 #

5 AM

Running 10:28 intensity: (2:30 @1) + (5:42 @2) + (2:16 @3) 2.26 km (4:38 / km) +2m 4:37 / km
ahr:133 max:147 shoes: Nike Air Zoom Pegasus 32

Pre sprint breakfast shakeout with bash
9 AM

Orienteering 15:05 [5] 4.22 km (3:34 / km) +7m 3:32 / km
shoes: Inov-8 x-talon 190

WUOC Sprint - 35th.

Was looking forward to this. Knew it would be fast based on the winning time and felt quite settled through to 5, flowing nicely and planning. Entered 5 on the west side with the intention of swinging back out but changed my plan when I saw a Russian rounding the fence so checked my map and went for that instead, a better route. I think this may have ruined my planning on 7 though, cutting in a building early after hesitating and giving myself 2 right angles, losing at least 10s (probably a bit more in the process). Head screwed back on for 8 and then took the road on 9 because it would allow me to plan the next few, maybe lost some more time on routes here. Flowed around 10 fine and 11 was going ok but there were loads of trees obscuring the buildings from the roads on the way, meaning I couldn't track them easily, cutting in far too early and losing around 20s. In hindsight, talking with Jonny, I should have been looking at the car park on the left but my compass was over that! This small slip led to missing the slight cut on 12 before hesitating in to the yard as well. This hesitation carried on to 13 when I took a bit of a crap route out of 12 (should have just hit the road) and then nearly missed the path between the fences, again losing a few seconds. Made sure to settle down from here and was flowing and moving well to the finish, trying to optimise running lines which may have led to some slightly longer routes but meant I could keep running and planning.

Generally not a bad performance but the 2 mistakes notably on 7 and 11 cost up to 30s, which would have meant knocking on the door of top 10 and would also have made me more composed around 12/13. Pace was good though and clawed back some paces being a bit more aggressive at the end. Basically I think I'm getting to a point where physically I'm in the mix now, which will hopefully still keep improving and this should hopefully allow me to be more composed and focus on the navigation in these sorts of races. Enjoyed it though, great to be racing at this level and I know what I need to do now to improve my results. All in for the relay now though!
11 AM

Running warm up/down 35:00 [1] 6.0 km (5:50 / km) +10m 5:47 / km
shoes: Inov-8 x-talon 190

Wednesday Jul 18, 2018 #

10 AM

Running warm up/down 35:00 [1] 6.5 km (5:23 / km)
shoes: Inov-8 Oroc 280 v2

Orienteering 45:08 [4] 7.26 km (6:13 / km) +130m 5:42 / km
shoes: Inov-8 Oroc 280 v2

WUOC Middle - 29th
Started well, settled and smooth through to 6 taking my time but moving well. Caught my 2 and 4 min men in quick succession and became a bit scrappy, racing rather than orienteering. Cock up on 7, cutting off the path and brain farting before realising, an avoidable mistake. Got my head together through the next couple but then messed up 10, again should have taken more time and been careful out of the control, missed the first hill which ruined my leg, Again, largely avoidable. Then a poor exit from 12 led to another mistake. From then it was a bit trudgy but all fine.
Top 30 is nice but could have been much higher had I been a little more sensible and concentrated on my own course. Enjoyed it though and looking forward to the sprint.
C • from your GPS it looks like... 2

Tuesday Jul 17, 2018 #

Event: World University Orienteering Championships 2018
 
8 AM

Running 20:00 intensity: (10:49 @1) + (6:00 @2) + (3:11 @3) 4.44 km (4:30 / km) +60m 4:13 / km
ahr:133 max:139 shoes: Nike Air Zoom Pegasus 32

Easy pre breakfast.

Monday Jul 16, 2018 #

9 AM

Orienteering 43:13 intensity: (9:44 @1) + (27:53 @2) + (5:36 @3) 5.82 km (7:26 / km) +134m 6:40 / km
ahr:141 max:160 shoes: Inov-8 Oroc 280 v2

Trotting round the middle model. Been a while since I've been in Scandi but was careful on technique and actually flowing very well. Bit with Sasha alternating first then loop back collecting some more. Nice
4 PM

Running 22:16 intensity: (12:43 @1) + (7:49 @2) + (1:44 @3) 4.84 km (4:36 / km) +40m 4:25 / km
ahr:134 max:151 shoes: Nike Air Zoom Pegasus 32

Jog and strides, boiling.

Sunday Jul 15, 2018 #

8 PM

Running 34:29 intensity: (23:10 @1) + (8:00 @2) + (3:19 @3) 7.05 km (4:54 / km) +134m 4:28 / km
ahr:131 max:142 shoes: Nike Air Zoom Pegasus 32

Jog with Matt and Joe on the forest tracks.

Saturday Jul 14, 2018 #

7 AM

Running 30:00 intensity: (6:20 @1) + (22:20 @2) + (1:20 @3) 6.97 km (4:18 / km) +44m 4:10 / km
ahr:139 max:154 shoes: Nike Air Zoom Pegasus 32

Easy on the roads, felt ploddy. Can't wait to sit on a train all day...
7 PM

Running 28:21 intensity: (20:30 @1) + (6:11 @2) + (1:40 @3) 5.89 km (4:49 / km) +24m 4:43 / km
ahr:130 max:143 shoes: Nike Air Zoom Pegasus 32

Jog round the Meadows with Matt and Joe, nice.

Friday Jul 13, 2018 #

6 AM

Running 30:01 intensity: (7:50 @1) + (20:50 @2) + (1:21 @3) 7.03 km (4:16 / km) +65m 4:05 / km
ahr:139 max:154 shoes: Nike Air Zoom Pegasus 32

Easy pre breakfast 30. Felt great, taper working.
5 PM

Running 40:00 intensity: (18 @1) + (9:41 @2) + (28:31 @3) + (1:30 @4) 10.55 km (3:47 / km) +98m 3:37 / km
ahr:157 max:176 shoes: Nike Air Zoom Pegasus 32

Steady 40 raz. Hot and muggy, watching the thunderstorms to the west. Feeling alright. Travelling starts tomorrow and times are awkward but will fit running in accordingly.

Thursday Jul 12, 2018 #

Note
(rest day)

Woke up still a bit tired, sort of wanted to run to wake myself up a bit but it's either today or tomorrow for a rest and this seemed more sensible. Bit fed up of tapering already when I'm just sat around at home.

Wednesday Jul 11, 2018 #

7 AM

Running 34:51 intensity: (30:53 @1) + (2:30 @2) + (1:28 @3) 7.2 km (4:50 / km) +65m 4:38 / km
ahr:126 max:141 shoes: Salming Trail T2

Easy around the fields pre breakfast.
5 PM

Running 32:43 intensity: (1:10 @1) + (22:16 @2) + (9:12 @3) + (5 @4) 8.71 km (3:45 / km) +74m 3:36 / km
ahr:151 max:166 shoes: Nike Air Zoom Pegasus 32

Steady raz before football, feeling good, legs a bit heavy but everything feeling reasonably smooth. No distance or time planned just a loop. Rest friday probably or tomorrow.

Tuesday Jul 10, 2018 #

7 AM

Running 24:40 intensity: (13:58 @1) + (9:44 @2) + (58 @3) 5.68 km (4:21 / km) +50m 4:10 / km
ahr:132 max:147 shoes: Nike Air Zoom Pegasus 32

Easy pre breakfast but shortened to keep it easy.
5 PM

Running warm up/down 13:01 intensity: (1:37 @1) + (10:57 @2) + (27 @3) 3.0 km (4:20 / km) +2m 4:19 / km
ahr:140 max:150 shoes: Nike Air Zoom Pegasus 32

Running intervals 15:59 intensity: (16 @1) + (4:34 @2) + (3:40 @3) + (7:29 @4) 4.24 km (3:46 / km) +23m 3:40 / km
ahr:162 max:180 shoes: Nike Air Zoom Streak 5

Had to go drop off the club champs 10k trophy and decided not to race it so did a session on the cricket pitch where it starts. Slightly bobbly ground in places and a bit of a rise one way but pretty good for it. 8x400m(1min rec), feeling alright and shoving out some alright times given the conditions. HR not getting up that high so maybe not hitting quite top gear. Trying to channel my inner Felly, lad absolutely smashed it, inspiring stuff.

Running intervals 4:20 intensity: (5 @1) + (1:07 @2) + (1:22 @3) + (1:46 @4) 1.05 km (4:07 / km) +11m 3:55 / km
ahr:160 max:177 shoes: Nike Air Zoom Streak 5

Followed it up with 4x200(45s) to try and turn it up when the legs are already tired. Worked pretty well but miscalculated it a touch and had to take in the 'hill' most times.

Running warm up/down 13:33 intensity: (2:32 @1) + (10:53 @2) + (8 @3) 3.0 km (4:31 / km)
ahr:141 max:150 shoes: Nike Air Zoom Pegasus 32

Monday Jul 9, 2018 #

10 AM

Cross Training 23:00 [1]

Wee ride to do some errands. Got out the door for my morning run but felt shafted so binned it off and had a big roll/stretch, not the time to be pig-headed.
4 PM

Running 59:31 intensity: (10:08 @1) + (46:38 @2) + (2:45 @3) 13.25 km (4:29 / km) +117m 4:18 / km
ahr:139 max:154 shoes: Salming Trail T2

Easy cruise round the normal Fosse meadows loop. Stuck some tunes on and had a hair cut which made thinks a lot more chilled. Felt more awake but glad to keep it easy.

Sunday Jul 8, 2018 #

11 AM

Running warm up/down 13:04 intensity: (52 @1) + (11:30 @2) + (42 @3) 3.0 km (4:21 / km) +48m 4:02 / km
ahr:142 max:157 shoes: Nike Air Zoom Pegasus 32

Orienteering 51:50 intensity: (1:41 @1) + (17:39 @2) + (26:43 @3) + (5:47 @4) 11.3 km (4:35 / km) +153m 4:18 / km
ahr:155 max:171 shoes: Nike Air Zoom Pegasus 32

Chilled out Sheffield City Race. Started with some intent but it quickly became clear that I was knackered and was struggling hard in the heat so just cut the pace and cruised around the rest making one or two rookie errors. Time to chill out now.

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Nike Air Zoom Pegasus 32

Saturday Jul 7, 2018 #

10 AM

Running 1:16:51 intensity: (1:28 @1) + (27:07 @2) + (46:01 @3) + (2:15 @4) 20.01 km (3:50 / km) +156m 3:42 / km
ahr:156 max:167 shoes: Nike Air Zoom Pegasus 32

Friend's birthday this evening and the match this afternoon meant packing it all in this morning. Steady out on the roads, Fosse then round to Bitteswell and home. Felt really relaxed and ticking along fine but stomach wasn't great (hence a couple of stops). Clock watching a lot though, not the most fun in the heat.

Friday Jul 6, 2018 #

7 AM

Running 30:00 intensity: (11:20 @1) + (16:59 @2) + (1:41 @3) 6.82 km (4:24 / km) +62m 4:12 / km
ahr:135 max:149 shoes: Nike Air Zoom Pegasus 32

Easy pre breakfast.
5 PM

Running 43:25 intensity: (7:32 @1) + (33:45 @2) + (2:08 @3) 10.06 km (4:19 / km) +110m 4:06 / km
ahr:139 max:152 shoes: Nike Air Zoom Pegasus 32

Couple of errands with Dad in Broughton then took a roundabout way home. Feeling alright just very muggy and a lot of flies.

Thursday Jul 5, 2018 #

4 PM

Running warm up/down 14:27 intensity: (6:21 @1) + (7:21 @2) + (45 @3) 3.11 km (4:39 / km) +24m 4:29 / km
ahr:135 max:153 shoes: Nike Air Zoom Pegasus 32

Running tempo 29:00 intensity: (13 @1) + (2:12 @2) + (8:15 @3) + (18:20 @4) 7.69 km (3:46 / km) +111m 3:31 / km
ahr:166 max:180 shoes: Nike Air Zoom Pegasus 32

Pretty grim session on the rolling hill outside of Broughton. 6x4mins tempo on a rolling hill loop (1min). Felt tough, oppressively hot out and felt bodily tired, legs not giving me much, not helped by annoying dogs causing small pauses. Couple more days of this level of training then in to taper from the start of next week.

Running warm up/down 14:23 intensity: (25 @1) + (13:53 @2) + (5 @3) 3.0 km (4:48 / km) +24m 4:37 / km
ahr:147 max:155 shoes: Nike Air Zoom Pegasus 32

Trudge home.

Wednesday Jul 4, 2018 #

8 AM

Running 34:06 intensity: (5:26 @1) + (26:40 @2) + (2:00 @3) 7.22 km (4:44 / km) +64m 4:31 / km
ahr:139 max:154 shoes: Salming Trail T2

Easy fields pre breakfast.
6 PM

Running warm up/down 13:49 intensity: (4:53 @1) + (8:12 @2) + (44 @3) 3.03 km (4:34 / km) +69m 4:06 / km
ahr:137 max:154 shoes: Nike Air Zoom Pegasus 32

Orienteering 33:58 intensity: (26 @1) + (6:26 @2) + (20:27 @3) + (6:39 @4) 5.97 km (5:42 / km) +71m 5:22 / km
ahr:159 max:171 shoes: Inov-8 Oroc 280 v2

Steady run out at the LEI Swithland event. Good focus on planning and contact tonight, going well. Few slips in the circle still, bit bingoey with a couple of controls slightly out of place and the map needing an update. Took my time out of conteols, marked results. Nice evening though.

Running warm up/down 14:49 intensity: (2:57 @1) + (10:03 @2) + (1:49 @3) 3.01 km (4:56 / km) +37m 4:39 / km
ahr:143 max:159 shoes: Nike Air Zoom Pegasus 32

Tuesday Jul 3, 2018 #

8 AM

Running 30:00 intensity: (5:34 @1) + (22:48 @2) + (1:38 @3) 6.8 km (4:25 / km) +72m 4:11 / km
ahr:139 max:155 shoes: Nike Air Zoom Pegasus 32

Pre breakfast 30, reversed to keep it interesting. Tired and a bit ploddy but kept it easy.
7 PM

Running warm up/down 19:11 [2] 4.28 km (4:29 / km) +24m 4:21 / km
shoes: Nike Air Zoom Pegasus 32

Checking out the first bit with Will.

Running race 26:12 [5] 8.08 km (3:15 / km) +69m 3:07 / km
shoes: Nike Air Zoom Streak 5

East Mids GP, Harborough 5 miles, 1st.
Similar to last week, had a good plan with Will before the race and think I stuck to it well. Both sat in on the Godiva guy at the start who was pretty annoying blasting off the surging and coming back loads. On the turn down the hill, Will went but I decided to sit in with Paul and Alistair, turning the legs over down the hill but not overcooking it. Carried on this way for the next mile or so with the gap to Will probably 30m~ then set about trying to close him on the hill. Pulled away from the other two as expected and managed to get to the top only a second or two back and got back with him with about 1k to go. Pulled past but was wary of burning out too early to settled a bit and let him go in to the field. Was unsure if I'd have any kick left but just managed to get him on the last corner to take the win (admittedly feeling bad for doing so after he'd led for so long!).
Very happy with how I ran this tactics wise, maybe could have tried to get on Will at the start of the hill but felt pretty strong throughout and nice to get a big PB even with the hill. Think this has settled some nerves that were simmering in the background for WUOC and I know that physically at least I should be in the mix with anyone out there. Really fun evening.

Running 16:31 [1] 3.17 km (5:13 / km) +32m 4:58 / km
shoes: Nike Air Zoom Pegasus 32

Very ploddy WD.

Monday Jul 2, 2018 #

8 AM

Running 30:00 intensity: (5:29 @1) + (23:02 @2) + (1:29 @3) 6.98 km (4:18 / km) +63m 4:07 / km
ahr:139 max:155 shoes: Nike Air Zoom Pegasus 32

Standard pre brekky 30. Feeling pretty good, starting to knock it down a touch now.
5 PM

Running 50:00 intensity: (30 @1) + (5:41 @2) + (32:58 @3) + (10:51 @4) 13.28 km (3:46 / km) +100m 3:38 / km
ahr:159 max:171 shoes: Nike Air Zoom Pegasus 32

Steady Raz on the roads, breazy but still very hot out, suffering with it a little more than usual. Ticking along fine though, very chilled, just watching the time tick off. Probably could have done 40 but want to keep intensity/volume high until 10~ days before the first race and not knock it down too quickly.

Sunday Jul 1, 2018 #

9 AM

Running warm up/down 13:46 intensity: (5:11 @1) + (7:38 @2) + (57 @3) 3.01 km (4:35 / km) +33m 4:20 / km
ahr:135 max:148 shoes: Nike Air Zoom Pegasus 32

Orienteering intervals 34:33 intensity: (2:14 @1) + (8:45 @2) + (21:30 @3) + (2:04 @4) 8.22 km (4:12 / km) +64m 4:03 / km
ahr:155 max:167 shoes: Nike Air Zoom Pegasus 32

Sprintervals at Warwick Uni, very hot morning for it. Some extensive building work going on around the union actually acted as quite a good unexpected blockage and led to some fast thinking but also wrote off a couple of legs. Generally good, legs feeling very heavy and never really got moving though, navigation clean enough but a bit rushed, planning got a bit lazy at times. Do feel like I'm quite harsh on myself in these sessions though.
Another good, hard week done though. 2 weeks until WUOC now and my shape's as good as it's going to be, looking forward to feeling fresh and not liking I'm flirting with overdoing it now. Few more quality O sessions to do where I really need to tighten technique and go in to them with a specific plan in mind, generally it's the end of a leg which has let me down. Weighing in consistently light now, basically 70kg dead or slightly below which is as light as I've been for 5+ years so interested to see what that'll do for me as well. Can't wait for it now though, going to be a class competition.

Running warm up/down 14:05 intensity: (4:08 @1) + (9:06 @2) + (51 @3) 3.02 km (4:39 / km) +32m 4:26 / km
ahr:137 max:150 shoes: Nike Air Zoom Pegasus 32

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