Running 40:00 [3] 5.0 km (8:00 / km)
shoes: Inov8 Flite 195
Warm up/down
3 x 600m
1:39
1:40
1:37
Taking it easy before the kinetic trail run tomorrow night. Hoping for a sub 14:00.
Note
Comparing JWOC preparation to WOC preparation:
April - June 2010 : 195,2 km (54km Orienteering, 139km Running)
April - June 2011 : 412 km (78km Orienteering, 334 km Running)
Notably June 2011 : 193 km Running, 23 km Orienteering
I have also been putting some real emphasis on speed this year, track intervals and the like, so it's not just quantity that has increased, it is quality as well. With no running background before university and only actually starting to train properly this year I am hoping to have a few really good years of sprint O ahead of me.