running warm up/down 5:00 [2] 0.8 km (6:15 / km) +5m6:04 / km ahr:124 max:137 shoes: Inov8 O-Roc
up and down nr the start
12 PM
Orienteering race 1:19:00 [5] 8.86 km (8:55 / km) +135m8:17 / km ahr:145 max:165 shoes: Inov8 O-Roc
Gower Weekend, Broughton Burrows, Brown should have switched to Blue in view of SHI winning times, ran out of gas at the hour mark and coasted down the path by the finish, did the last loop before the map turn (slowly), then retired, great fun though and good tech training
running25:26 [3] 5.23 km (4:52 / km) +20m4:46 / km ahr:147 max:167 shoes: Adidas Pureboost DPR
Cycle Path brisk 5km along the cycle path, intended to take it easy but felt better than expected (after feeling moderate yesterday), concentrating on good posture
running intervals 49:44 [5] 7.7 km (6:28 / km) +184m5:46 / km ahr:139 max:169 shoes: Hoka Torrent 2
Rabbit Warren steady 2.4km to edge of Stand Wood before a set of hill intervals: 8 x 1min efforts, (off approx 90secs, HR110), about 220m with 10m ascent easy back 1.78km