Running intervals 43:00 5.3 km (8:07 / km) +40m7:49 / km shoes: Scott Blue/Yellow
PV, intervals. 750x3. 4’30 (uphill), 4’10, 4’10. (Both downhill). Tracks soft surface. Whilst this was in the dark it shows that speed needs work. Wasn’t too keen to go out, good to get it done.
O race 1:19:00 5.2 km (15:12 / km) +215m12:35 / km shoes: New Icebugs
Great tower. Long drive but worth it. Having warned J about the perils of the western slope I then overshot #5 by four contours. A few other dodgy rc, mainly caused by banana orienteering. Weather was beaut.