Running warm up/down 11:35 2.0 km (5:48 / km) +14m5:36 / km ahr:143 max:157 shoes: Brooks Glycerin 18
Running intervals 53:45 11.66 km (4:37 / km) +57m4:30 / km ahr:172 max:188 shoes: Brooks Glycerin 18
10 x 1km @ 4:30mpk w/ 1min easy jog calves did not feel the best and get pretty tight at the end splits: 4:28 4:17 4:25 4:25 4:25 4:21 4:18 4:24 4:24 4:18 not really at 4:30 but ill take it
Running warm up/down 6:04 1.0 km (6:04 / km) ahr:149 max:167 shoes: Brooks Glycerin 18
Running warm up/down 5:21 1.0 km (5:22 / km) +27m4:43 / km ahr:144 max:164 shoes: Saucony Koa ST
Orienteering (Control picking) 41:14*** 7.24 km (5:42 / km) +92m5:21 / km ahr:173 max:191 spiked:31/40c shoes: Saucony Koa ST
snow is coming tomorrow so doing this today while I still have nice weather 4 - let path drag me off a solid bearing and went to the wrong bush 8 - wasn't sure which tree was mapped and had to look around a bit 10 - going good until I went the wrong way around a bush and got my bearing thrown off 14 - indistinct path was much more indistinct than anticipated, lost about 1min 23 - bad bearing and then knoll was kinda camouflaged 26 - thought control was further away from the rock pile for some reason and went to a tiny unmarked bush 28 - didn't go far enough and went to another unmarked bush 34 - unsure if the bush was the one I was looking for 37 - was going straight but saw a tiny path that I thought was the one I was looking for right before the control and added a tiny bit of time going around a little bit Overall: should have been doing more reading ahead Physical: heated calves pre-run and they felt great the whole time. feet a little sore probably from not running in shoes with thin soles in a while.
Running warm up/down 5:29 1.0 km (5:28 / km) +19m5:00 / km ahr:161 max:176 shoes: Saucony Koa ST