Running long 30:00 [2] 4.8 km (6:15 / km) +275m 4:51 / km
Run down through woods to west cross so I could do some sprint training. Felt quite good, even up the hills and I spent most of my time wondering when my dads gps thingy would actually realise where we were.
Orienteering tempo 21:00 [4] *** 4.5 km (4:40 / km) +145m 4:01 / km
ahr:166 max:177 spiked:14/14c
One of a few sprint courses I had planned ages ago on West Cross. Did it at speed, made it tricky in parts, especially the apartmenty bit. Course was 3.25km long but GPS tells me I ran 4.5km. 20 28
Orienteering tempo 20:00 [4] *** 4.32 km (4:38 / km) +130m 4:01 / km
ahr:167 max:173 spiked:10/12c
Second sprint course. This time had a couple of controls I wasn't too happy with. Came out the wrong way of 5 into dead end, went long way round out of 8 missing an underpass. Started to have a bit of trouble concentrating towards the end although I kept it all together. 3.1km 19 28
Running long 30:00 [3] 4.8 km (6:15 / km) +275m 4:51 / km
Run home, Felt quite tight and tired now from the two efforts I put in, still kept a steady pace though on the way back, even up the hills.
Running warm up/down 10:00 [0]
Some really Hardcore stretching back at the house, wouldn't normally put it in but was really tight and needed to do loads. Enjoyed todays run quite alot actually. Anyone know how/if I can put maps onto here?