Running31:06 6.36 km (4:53 / km) +3m4:53 / km ahr:129 max:179 shoes: Brooks Trace 1 #2
Shake with another excellent podcast.
7 AM
Strength and Conditioning 40:00 [0]
4 PM
Running18:33 4.14 km (4:29 / km) ahr:138 max:145 shoes: Brooks Trace 1 #2
Up to North Cam for some O. James bailed to save the legs so a bit of a lonely warm up but I'm sure I'll forgive him some day.
Orienteering7:36 1.72 km (4:25 / km) ahr:148 max:162 shoes: Brooks Trace 1 #2
First course. Loads of barriers slapped down and I did get caught out for a few secs once. Felt like I was getting everywhere very quickly - maybe cos the last time I did urban orienteering was at Caerwent on a 1:10,000
Orienteering5:58 1.5 km (3:59 / km) ahr:154 max:164 shoes: Brooks Trace 1 #2
Second course - all smooth and sighting/planning ahead well which was nice to see.
Running21:16 4.57 km (4:39 / km) +3m4:38 / km ahr:136 max:169 shoes: Brooks Trace 1 #2