Orienteering (Tech Training) 58:20  *** 9.01 km (6:28 / km) +150m 5:59 / km
spiked:20/20c shoes: Inov-8 Road-X 238
Keswick Sprint Maps
Used the old sprint maps and did some sprint training in Keswick on the old courses and controls, in preparation for the British Sprint, not sprint speed I just focused on controls and flow really, I only went up to top speed when I hit the attackpoint or about 200m ish before the control and back out. Felt pretty good, surprised with the distance, was planning for about 7km but got back with 20mins to spare and had only run six so did a 3km route through the woods next to theater by the lake and down on the edge of Derwent Water. Really enjoyed it, defiantly felt beneficial, might go again next week as it gets me out of fell running and helps my endurance. yay
Can't really put a intensity as it was all different, but my max speed was 0.44/km haha...