Running1:15:19 12.86 km (5:51 / km) +399m5:04 / km ahr:119 max:161
For a bit sore yesterday evening so I decided to play it safe and not do anything intense today. It is fine now so I think it might have been due to the new shoes. Ran up Dumyat instead.
1 PM
Running5:39 0.87 km (6:28 / km) +34m5:24 / km ahr:108 max:146
Running10:00 1.99 km (5:02 / km) +16m4:50 / km ahr:119 max:155
5 PM
Running9:14 1.57 km (5:54 / km) +43m5:11 / km ahr:138 max:154
Running44:05 8.74 km (5:03 / km) +121m4:43 / km ahr:126 max:163
Running race 30:27 9.37 km (3:15 / km) +197m2:56 / km ahr:170 max:180
Braids XC, 1st.
Had a plan in my head but didn't let on before the start. I wanted to make it hard from the start to prepare me for Liverpool in a couple of weeks (which will be hard from the start) so once the obligatory banter start had quietened down a bit I went to the front and pushed it. I hoped I would draw some people into following me but no one seemed to want to and I pulled out a bit of a lead. From there it was a case of head down and work hard. I tried to push on in the second but I started to tire and couldn't really pick it up.
Running13:41 2.27 km (6:02 / km) +22m5:45 / km ahr:106 max:129
Orienteering20:02 4.09 km (4:54 / km) +19m4:48 / km ahr:129 max:150
Running33:27 6.25 km (5:21 / km) +101m4:57 / km ahr:115 max:136
Running46:07 8.75 km (5:16 / km) ahr:139 max:172
Very relaxed session. Just to turn the legs a bit faster.
1mile (6 mins), 12 x 400 (60s), (2 mins) 1 mile
5.05, 74, 73, 75, 73, 72, 73, 72, 73, 72, 71, 72, 72, 5.03.
Legs feeling better after.
Running14:20 2.86 km (5:01 / km) +34m4:44 / km ahr:118 max:136