Orienteering1:13:30 [3] 12.3 km (5:59 / km) +50ft5:56 / km shoes: X-talons 212 v2
Skipwith Common Brown Course. A very inconsistent race. 90s at #2 because I didn't want to go into the brambles (which I stupidly thought were mapped correctly). 4 mins at #6 when I turned off the path too early and made everything fit until I saw the fence on the edge of the map. More time losses through hesitations as too often I ran and hoped. Not a good tactic with so little on the map that was different or unique enough to allow rapid relocation. Enjoyed it nevertheless and still moving ok at the end. Nice to see the old men showing the young ones how it is done.
Road running10:00 [3] 2.0 km (5:00 / km) shoes: Hoka Clifton 7 Grey
Warm up/down.
Intervals20:00 [3] 4.0 km (5:00 / km) ahr:138 max:158 weight:156lbs shoes: Hoka Clifton 7 Grey
4 x 1km (every 5 mins) 3:50 3:48 3:48 3:46 Over lactate threshold level. Would be better to stay on or under threshold. Heart rate climbing in each interval, which is not the plan.
Trail running50:00 [3] 9.0 km (5:33 / km) +750ft4:56 / km weight:156lbs shoes: Hoka Challenger 6, Blue
Steady run in Honley Woods. Left adductor still sore and right knee and ITB still a problem. Breathing a bit better today, but still pathetic at running uphill. Off to Keswick now.