Running1:13:41 8.22 km (8:58 / km) +39m8:45 / km ahr:160 max:195
OOC running training. started with an orienteering capture the flag game, then went to Francis' house to see Emily and Jeff on TV. then did 4 ~950m loops in the park with 1:30 min rest between them. finished with a circuit exercise.
Running1:22:53 10.88 km (7:37 / km) +63m7:24 / km ahr:163 max:193
OOC running training. did 4 min of running in one direction, 1 min rest, then 4 min back trying to go past where you started. did the same with 3, 2, 1 mins. between sets we had 3min rest, but during the rest we had to do a 30 sec core/strength exercise. finished with a ~720m run to the orchards, then a bit of running around in the orchards.