Running warm up/down 25:00 [2] 2.0 km (12:30 / km)
Slow warm up
Orienteering race 1:00:00 [5] 12.0 km (5:00 / km)
BOC in the new forest
Good run, lost less than 2 mins and only one slip over 30secs, so technically good. Legs a bit dead now though. Will post better analysis if i find the map.
Up downs on the indoor track, 15 of them, 3 x 5, hardest session I've ever done inside. It was just a session that needed to be mashed out, just done. Feel good for doing it now though. My legs don't.
Street o in killay. Answering questions but still took it quite seriously. Attacked the start, eased off a bit in the middle without meaning to and then went for it so hard at the end. Reasonably clean considering it was town plans not maps.
Long warm up then 3 x 4 min runs, 45secs at 1500 pace (I don't know either, quite fast) then 15secs even faster 4 times. Felt really hard. Long cool down aswell.