Orienteering2:00:00 [3] **** 20.0 km (6:00 / km) spiked:43/45c
Same as yesterday but this time it was long distance. Very flat, contour interval was 2.5 but very detailed terrain. It was also very sandy and I could feel it in my legs. Nice to get so much time in on maps. It felt like good prep.
Running1:15:05 17.26 km (4:21 / km) +197m4:07 / km ahr:158 max:177
I originally wanted to do this as 40 minutes straight through but the early hills took so much out of me that I couldn't keep it going and have it be a steady effort. I broke it into 2x20 minutes with a 2 minute break. That seemed to help.
I think the big heat increase in Madrid is really taking its toll on me. My heart rate was up but I wasn't moving too fast. I'm not feeling too confident about me maintaining any speed in the long-term. It seems like orienteering does not help with foot speed and it's very difficult for me to keep training speed while working. Hmmmm... a creative solution is needed.
Reading run through Casa de Campo. I made it through 9 pages of TUCCM. 10x20/40's. I was rnning straight through the forest for most of the run to work on my off trail running.