running1:00:00 [3] 11.0 km (5:27 / km) slept:7.5 shoes: mizuno purple
Run along west coast hwy with Kirby. Steady pace. Flying out o night around 10pm, so not much training planned for next 24hrs. Next session will be in Rotterdam.
Have gotten maps from Orienteering Netherlands to do some sprint maps while in Rotterdam. Scary maps as full of canals. Will try and do one on Wednesday next week.
9 AM
running1:45:00 [3] 10.0 km (10:30 / km) shoes: mizuno purple
4km warm up. Then 1km with 200 easy x 4 , then 2 km easy, cool down.