Turbo Trainer21:56 12.5 km (1:45 / km) ahr:142 max:159
New avg Watt pb 248 / 20 min avg power 255 / vo2 max 46
Gym29:37 0.55 km (54:03 / km) ahr:90 max:131
6 PM
Running Warm-up17:53 2.76 km (6:29 / km) +42m6:01 / km ahr:122 max:143 shoes: Brooks Launch 2017
Run out from Kings Knott to Coxet Hill / Torbrex for 3 times 1km sprints and then 2.5 km course back to Kings Knott, with gaz Elle, Ross. All straight line distances so total session over 12km. Great test for the hip which survived it just about.
Feeling much more pacy after the sessions we have done recently. Got caught not looking at control descriptions on a couple. Tricky course planning.
Orienteering5:29 1.21 km (4:32 / km) ahr:149 max:171
Running Warm-up2:13 0.31 km (7:12 / km) +17m5:38 / km ahr:134 max:140 shoes: Brooks Launch 2017
Orienteering8:02 1.7 km (4:44 / km) +17m4:30 / km ahr:160 max:172 shoes: Brooks Launch 2017
Orienteering7:40 1.76 km (4:21 / km) +20m4:07 / km ahr:161 max:172 shoes: Brooks Launch 2017
Running Warm-up8:21 1.36 km (6:09 / km) ahr:124 max:131 shoes: Brooks Ghost 9 2017
Orienteering15:15 2.5 km (6:06 / km) ahr:104 max:113 shoes: Brooks Launch 2017
Running Warm-up5:29 0.68 km (8:01 / km) +8m7:33 / km ahr:106 max:121 shoes: Brooks Ghost 9 2017
Orienteering18:02 3.8 km (4:45 / km) +40m4:31 / km ahr:153 max:167 shoes: Brooks Ghost 9 2017
Linlithgow - mass start Gaffles. Jon and myself had girls course Pete and Ross boys. Hesitant early on thrown by complex start with shut gate and multilevels. Gradually got into it and flowing more. Jon made small miss and I had a gap but then Jon closed down a little at the end with a couple of less optimal routes.
Orienteering16:25 3.6 km (4:34 / km) +40m4:19 / km ahr:158 max:177 shoes: Brooks Ghost 9 2017
Linlithgow - 2nd session, staggered minute interval starts jon,me,Ross, Pete. Flowing much more, snuck through Jon with his early miss, and Ross closing down through most of the course. We all ended up finishing much together.
Running Warm-up5:50 0.97 km (6:00 / km) +1m5:58 / km ahr:130 max:138 shoes: Brooks Ghost 9 2017