Orienteering race (Park/ campus O) 18:51 [4] 3.67 km (5:08 / km)
Soton O club in downtown parks college campus. Cold and rain but nice map and course. 27 controls and 3.1k SL. Steady run without errors. EMIT punching took a little getting used in terms of how to hold the card.
Walking1:15:00 [1] 7.0 km (10:43 / km)
Touristing from Tudor house to Spitfire to Mayflower dock.
Before and after track with 4x100m strides plus drills and stretching.
Track intervals (Concord) 6:33 2.0 km (3:17 / km)
Not great conditions but had to blow out the cobwebs before sitting on a plane for 6+ hours. Cold (51F) and windy (18mph SW gusting to 29!) and could have used hat and gloves - even ski gear :-). Did have compression tights on though and warmed up well, stretching etc.
Plan was 5x400m at 85% (mile pace aka 40sec per 200) with 200m recovery. Moving reasonably well with consistent splits (40, 39) and had to work harder along the back straight into wind. Went as follows:
79.9
79.7
79.7
79.3
74.5 (37,37)
Avg (78.6, 39.x)
Jogging (trail) 49:07 10.0 km (4:55 / km) +70m4:45 / km
GBF mellow run in cruise control - last k at 5k pace however. Otherwise feeling better thanks to some poly-pharmacy with cetirizine, fluticasone, ibuprofen etc.