Orienteering1:03:12 5.99 km (10:34 / km) +217m8:56 / km ahr:164 max:185
club night -- Little matlock woods actually found it really nice was very pretty with some nice contour detail also some really good views :)) felt pretty good running wise
Running19:01 1.62 km (11:44 / km) +15m11:12 / km ahr:134 max:167
warm up
Running30:48 4.68 km (6:35 / km) +63m6:10 / km ahr:156 max:187
HH 3x 1km on a constant gradient with faily steep up hill to end - 2 mins rest 4x 200m hill sprints - walk down recovery Legs didn't feel too tired after big weekend, asthma was quite bad i think because of the pollen
Running23:06 2.05 km (11:16 / km) +30m10:30 / km ahr:129 max:170
Running2:22:29 14.25 km (10:00 / km) +245m9:13 / km ahr:144 max:173
Took it nice ad easy as didn't want to do any lasting damage to my knee but it was okay as it was mainly on fells and grassy tracks walked the last few km as it was on the tarmac lovely day, ended it with first outdoor ice cream of the year :))