Run warm up/down 6:27 1.05 km (6:08 / km) +22m5:33 / km ahr:134 max:147
Orienteering6:02 1.02 km (5:56 / km) +30m5:10 / km ahr:157 max:175
Sprint training in the 'quarry'. Pretty fun with lots of little paths. Important to know where you're going tp be in 20m rather than get there and stop.
Orienteering21:16 2.23 km (9:32 / km) +74m8:11 / km ahr:161 max:173
Slopes course (night o). Alright, better to go straight but in the dark it was quite hard to pick routes across through the holly.
Run warm up/down 9:17 1.05 km (8:49 / km) +17m8:09 / km ahr:141 max:156
Orienteering9:31 1.11 km (8:34 / km) +32m7:29 / km ahr:164 max:171
Run intervals 34:00 [3] 6.6 km (5:09 / km) +80m4:51 / km
2k intervals. Was meant to be 4 reps but had a really bad stitch on the last one and got chased by a dog. Was going about 10 seconds faster than the last time I did the session which was a little odd.