Running (Warm Up) 12:31 2.58 km (4:51 / km) ahr:147 max:158 shoes: Mizuno Wave Rider 24 - Blue
Orienteering9:27 [3] 1.97 km (4:48 / km) ahr:148 max:152 shoes: Mizuno Wave Rider 24 - Blue
Sprint Relay - Leg 2 Swansea Marina
Much better than yesterday. Able to get more into the flow of it and feeling better physically. Running with Alice in the middle section until I got caught out on the sea-front/wall control.
Orienteering11:37 2.45 km (4:44 / km) ahr:156 max:177 shoes: Mizuno Wave Rider 24 - Blue
Sprint Relay - Leg 4
Set off in the lead, with Alice just behind and then Meg/Charlotte a bit further back. Didn't read ahead on the long leg to 3 and just ran, but turned out to be similar length both ways anyway. A bit of wall confusion at 3 meant I had a bit of a head-start before the long running leg back to 6 where Alice, Meg and Charlotte all caught up and went instantly past me.
Running (Warm Down) 13:11 2.46 km (5:21 / km) +7m5:17 / km ahr:148 max:152 shoes: Mizuno Wave Rider 24 - Blue
Running (Warm Up) 16:23 3.1 km (5:18 / km) +41m4:58 / km ahr:154 max:187 shoes: Mizuno Wave Rider 24 - Blue
Orienteering7:00 1.29 km (5:25 / km) +28m4:52 / km ahr:166 max:172 shoes: VJ XTRM 2
Sprintervals - West Cross
First interval solo. Found this very tricky to read due to poor printing, tiny gaps and fake walls.
Orienteering25:17 4.87 km (5:11 / km) +87m4:46 / km ahr:165 max:177 shoes: VJ XTRM 2
4x Sprintervals - West Cross (incl. the one I had already run)
Idea was to be 'overspeed' training as one person had run the interval before. Running in a group with Charlotte, Alice & Meg.
Really struggling physically so instantly dropped on all of them, which meant it wasn't really overspeed training as I was having to do most of the navigation myself. Turned around early on some of the controls so I could at least keep in eye contact with the group.
Running (Warm Down) 7:53 1.44 km (5:28 / km) ahr:152 max:165 shoes: Mizuno Wave Rider 24 - Blue