Run7:49 1.56 km (5:01 / km) +14m4:48 / km ahr:152 max:167
7 PM
Run13:32 2.27 km (5:58 / km) +11m5:50 / km ahr:139 max:159
Orienteering (FWTN @The Exchange - 3rd) 19:07 4.78 km (4:00 / km) +20m3:55 / km ahr:185 max:192
Decked it pretty hard near the beginning and took a while to get going again. Ended up with a sore knee and ankle, should hopefully recover reasonably quickly. I think the nav was pretty solid.
Run warm up/down 14:50 3.01 km (4:56 / km) +11m4:51 / km ahr:157 max:166
Jog down to Meadowbank.
Run warm up/down 10:18 1.32 km (7:48 / km) +9m7:33 / km ahr:141 max:169
Saved the jog down so had to record the extra warm up separately.
Run18:11 4.81 km (3:47 / km) ahr:184 max:198
Four 1ks @3:10s, not the biggest session in world but I couldn't really face doing the remaining reps on my own. Tried out the new shoes, felt very nice. I was happy to be moving along so nicely after slogging out the 2k reps on the meadows @3:30s for the past couple months. Good running with Jim and Joe, some good drafting to be had on the back straight with a dirty headwind.
Run6:34 1.13 km (5:48 / km) ahr:170 max:192
A quick 200,400,200 to finish off.
Run20:26 3.35 km (6:06 / km) +60m5:36 / km ahr:162 max:174