Orienteering1:30:00 [4] 14.0 km (6:26 / km) spiked:30/32c slept:8.5
Long session on Bethecar Moor and Forest X. Ran 4 efforts of ~22 mins, 15 mins, 15 mins, 16 mins with jogging in between. Great course and a great day to be out on the fells.
Running25:00 [2] 5.0 km (5:00 / km)
Up to the area and back from the finish. Pretty tired by the end, cooled off my legs in a stream and spent the rest of the day hanging out at a crag with Bilbo and PJ and Duncan.
Run out to Hillsborough Park via the stadium, then a session of: 15x120m shuttle runs off 40 secs alternating slightly uphill and slightly downhill. Ran the uphills in 22ish and the downhills in 20ish. Then 3x death interval loop off 4 mins. 2.18, 2.18, 2.15. Times much faster than last week, although the effort didn't feel higher, quite surprising.
Jogging around Greno and Wharnecliffe with Jen looking at a few bits for BOC next year. The bracken is still not up...just hope it stays away a bit longer...managed to jar my achilles a bit on a stump.