Orienteering tempo 19:51 4.26 km (4:39 / km) +30m4:30 / km ahr:185 max:194
WCOC Sprint O - Moorclose
Slightly longer than normal 'sprint' length but still pushed it all. Was a new area and was actually very good, loads of little places to get caught out. Good mixture of long and short legs. Just trying to keep one step ahead all the time, managed to do that and had quite good control flow. Maybe a couple of dodgy routes and then a couple times just not looking up and picking the right alley. Very fun though!
Run16:25 3.11 km (5:17 / km) +1m5:16 / km ahr:170 max:189
Run warm up/down 17:48 3.24 km (5:30 / km) ahr:148 max:166 shoes: New Balance Zante v4
Warm Up
Run intervals 27:49 5.67 km (4:54 / km) +84m4:34 / km ahr:173 max:198 shoes: New Balance Zante v4
5* 1 km [2 mins]
Feeling quite good on these, keeping the pace good and was pretty consistent despite the nasty weather. Wind came in on the 4th one making it a bit more of a push and then watch had a major mare on the last one...started and finished in the same place but was 200m shorter?!
Run intervals 4:09 0.74 km (5:36 / km) ahr:172 max:187 shoes: New Balance Zante v4
5* strides
Run warm up/down 18:39 3.02 km (6:11 / km) +25m5:56 / km ahr:166 max:179 shoes: New Balance Zante v4