orienteering - General (Raid the hammer) 3:10:00 [2] 26.5 km (7:10 / km)
Fun race with Hadron and Leif. Just guessed the distance from Graeme's watch and added a bit because my matrix section was a little longer. Lost a bit of time in the beginning due to a small mistake but other then that clean
running warm up/down 25:00 [1] 3.99 km (6:16 / km)
Depressing weather, 3 degrees and raining
10 AM
running intervals 50:00 [3] 11.59 km (4:19 / km) +37m4:15 / km
5x8 minutes with 2 minutes rest. All the intervals were around a 3:35 - 3:40 km pace on a loop up the trail beside cootes drive and then down the path. Legs have been more sore then normal then this week and with cold, wet conditions I was feeling them by the end
11 AM
running warm up/down 16:20 [1] 3.31 km (4:56 / km) +30m4:43 / km
Legs went stiff after the final 2 minute rest so did some strides on the way back and a little bit of stretching to loosen them up