Run warm up/down 14:33 2.0 km (7:16 / km) +63m6:17 / km ahr:153 max:161
Warm Up
Orienteering37:02 5.27 km (7:01 / km) +132m6:14 / km ahr:170 max:196
Peter Palmers - Leg 3
Nice team effort to win overall by a long way! Not a very clean run at all quite a few misses in depressions so not great. Anyway enjoyed it very much :)
Run warm up/down 4:33 0.58 km (7:53 / km) +1m7:48 / km ahr:151 max:164
Run intervals 1:03:10 12.26 km (5:09 / km) +137m4:53 / km ahr:139 max:185
Warm Up
2 km tempo pace [3 min] 2* 1 km [2 min] 2* 600m [1 min] 2* 400m [1 min] *trying to make the second of each distance slightly faster than the last
Cool Down
Was feeling really tired before this so didn't know how it would go, felt alright once I got going on the warm up and was fine during the session. Did just make the session up on the warm up trying to make it a bit more varied but thought it actually worked alright. Anyways overall a good session.
!!!!!!! Topped of by saying Hi to some PRO cyclists as they rode past !?!?!?!!!