Orienteering race (forest) 42:08 [3] 6.2 km (6:48 / km)
25manna, Söders 1st team, leg 5.1
A good, enjoyable run. One significant mistake on number 4, probs less than a minute lost. Between 2-6mins behind when comparing to the other 3 on leg 5 from my team, guess that's why I went off first!
Usual benchmark terrain route with 5 reps of each hill at numbers 2, 7 and 11 (see below).
Some complaints from my right hip flexor which didn't get any worse so completed the session. It's only a little bit sore now (1 day later), no real problems with movement but I think getting back into some static stretching would probs be a good idea, especially after those longer trail runs!
The times look good, wasn't pushing that hard. Then again I don't think I have ever ran this session in such cold and dry conditions.
Running hills (xc) 12:25 [3] 1.5 km (8:17 / km) +150m5:31 / km
Running hills (terrain) 13:05 [3] 1.25 km (10:28 / km) +175m6:09 / km
Running hills (xc) 8:40 [3] 0.9 km (9:38 / km) +125m5:41 / km