Orienteering tempo 28:53 [4] 7.1 km (4:04 / km) shoes: Asics 2150 (ii)
Regents Park park race
Tried to push reasonably hard given holiday next week, but didn't feel the pace was all that hot. Orienteered well in a couple of places, slowing right down to make sure. So no mistakes as such although may have picked slightly inferior routes to #1 & #2 (seem to have run 200m further than others). #13 was horrible and I was slow to it, not trusting the map all that much.
Road running warm up/down 30:00 [1] 5.45 km (5:30 / km) shoes: Asics 2150 (ii)
Road running tempo 1:47:00 23.0 km (4:39 / km) shoes: Asics 2150 (ii)
HFW
Tough acceleration run. 1 hour steady pace to the bottom of Waterlink Way, then built up to marathon pace or rather marathon effort given the strong wind. Then wound it up for a fast last km at 10k pace.
Pleased to have got this last tough run out of the way, my legs are tired now and looking forward to a couple of weeks chilling out in cape verde :-)