Running 16:55 3.44 km (4:55 / km) ahr:130 max:142 shoes: Mixed Nike Peg 37s
Orienteering 17:26 3.84 km (4:32 / km) ahr:151 max:190 shoes: Mixed Nike Peg 37s
2 sprint courses with barriers around Jericho. Thought I was moving faster than this.
Running 8:43  1.76 km (4:57 / km) +8m4:51 / km ahr:139 max:151 shoes: Mixed Nike Peg 37s
Running 16:51 3.61 km (4:40 / km) ahr:133 max:153 shoes: White Nike Peg Turbo 2 #2
Running 56:31 10.88 km (5:12 / km) +3m5:11 / km ahr:152 max:178 shoes: White Nike Peg Turbo 2 #2
OUCCC track session 2x1000 (1'), 4x600 (3'), 4x500 (90"), 4x400 (60") with 4' between sets Nice wee group of 4 girls although I was fastest so had to lead all the reps which was a drag. Supposed to start at 5-10k pace then work down to 1500 pace. Was a bit frustrated at the pace on the short reps but actually it ended up being 8k of reps at 5k pace which is a decent shift. Big session with lots of recovery, not convinced it actually makes the reps that much faster. 3:26,27 1:59,2:02,1:59,1:56 1:38,38,39,38 1:18,17,18,17
Running 13:19 2.59 km (5:08 / km) +11m5:02 / km ahr:140 max:164 shoes: White Nike Peg Turbo 2 #2