Running Warm-up9:48 1.86 km (5:16 / km) ahr:135 max:152 shoes: Brooks Ghost 9 2017
WArm up to park and ride
Running Warm-up8:32 1.32 km (6:28 / km) +42m5:35 / km ahr:99 max:124 shoes: Brooks Ghost 9 2017
Warm up to start of sprint training
Orienteering21:40 3.82 km (5:40 / km) +86m5:06 / km ahr:126 max:177 shoes: Brooks Ghost 9 2017
Part 1 Glenhall Sprint Training - 21:40 with a few minutes rest between first and second halves. Fairly hesitant and slow on the many steps. Jon catching on 2nd part as I took poor route choice, but pulled a away as Jon wobbled at the end.
Orienteering17:34 3.56 km (4:56 / km) +3m4:55 / km ahr:152 max:170 shoes: Brooks Ghost 9 2017
Part 2 sprint training Glenhall - flowing a little more without the steps - Jon had the edge on 2nd part by 7 seconds.
Hip sore after this session Tuesdays 10km and the weekend.
Running Warm-up3:31 0.45 km (7:53 / km) ahr:113 max:127 shoes: Brooks Ghost 9 2017