Running19:47 4.08 km (4:51 / km) +25m4:42 / km ahr:137 max:147 shoes: Brooks Trace 1 #2
To gym.
Running11:14 2.08 km (5:24 / km) +31m5:02 / km ahr:124 max:136 shoes: Brooks Trace 1 #2
Shuffle from gym.
Strength and Conditioning 1:00:00 [0]
Linlithgow has massively upped its game in terms of music. Some absolute belters coming out today, with Rasputin being a particular favourite. Even more excitingly, both the old guy and superman were in as well - a veritable who's who of local canal running lads.
6 PM
Running17:51 3.29 km (5:25 / km) +35m5:09 / km ahr:126 max:144 shoes: Brooks Trace 1 #2
WU
Orienteering11:39 2.96 km (3:56 / km) +20m3:49 / km ahr:163 max:178 shoes: Brooks Trace 1 #2
First interval. Nearly had a headlong with James early on but luckily one of us was looking where he was going. Phew. Started reeling the lads in and had a nice wee tussle for the final few controls.
Orienteering13:26 3.3 km (4:04 / km) +31m3:53 / km ahr:165 max:177 shoes: Brooks Trace 1 #2
Second interval. Some lovely barriers to spice things up but navved well throughout and always kept contact. Cracking training on a great wee area - cheers to Jonny(?) for planning.
Running11:37 2.07 km (5:37 / km) ahr:128 max:144 shoes: Brooks Trace 1 #2
WD. Came back to the car, checked my phone and saw the woc results - what a fantastic set of performances not just today but from the whole week. So inspiring to see these guys just smashing it!