Orienteering 19:19 3.4 km (5:41 / km) +262m 4:06 / km
ahr:134 max:157 shoes: new blue saucony
alleyway orienteering on royal mile. missed the first one, got better after that. very very tricky. no easy solution either. fine balance between speed and getting the right one, and even if you do go slow, its no guarentee. good training, even if legs not on top form and fairly sedentary speed.
Running warm up/down 19:34 3.37 km (5:48 / km) +132m 4:51 / km
ahr:130 max:147 shoes: new blue saucony
legs really really tired.