Run warm up/down 20:38 2.73 km (7:33 / km) +52m6:54 / km ahr:151 max:178
Orienteering (British Middle Champs) 22:37 3.91 km (5:47 / km) +144m4:53 / km ahr:190 max:196
Well that was good fun. Had a right train going by the end, I think we had all but one on M20E finishing together in the end, which caused carnage for Holly in commentary :). I was feeling a bit ill this morning and was debating whether I should run but decided to give it a go in the end. I just went with the strategy of focusing on the navigation and not pushing the running at all, though HR would suggest otherwise so I think I must be a bit ill. In the end that seemed to be the way to go, I think it was the kind of area where taking 10% off made it significantly easier. No mistakes from me, though I was helped by the pack on the one control that I was a little iffy on. I felt better when I finished which was good. Hopefully tomorrow I'll be alright but I'll see how it goes.
Run31:16 5.63 km (5:33 / km) +83m5:11 / km ahr:139 max:157
Strength and Conditioning 38:10 ahr:103 max:168
6 PM
Orienteering1:03:27 9.91 km (6:24 / km) +243m5:42 / km ahr:166 max:189
Club night at Coneygree Woods. A decent area actually, some decent training. There were a couple of times I wasn't focused and missed a path etc. which wasn't great but all the more difficult stuff was good.
Run warm up/down 17:30 3.65 km (4:47 / km) +59m4:26 / km ahr:149 max:165
Run hills 32:52 6.53 km (5:02 / km) +317m4:03 / km ahr:168 max:187
5 by 3 minute hills. Not feeling too bad but did have to abandon the sixth rep as the pace was dropping off and I decided that after a weekend of lots of high intensity stuff a slightly lighter session wouldn't be too bad of an idea. I was doing these in Bingham Park, quite a steep start and then levels out as you progress. I actually think that's quite a good thing to practice keeping up the effort over the top of the hill.
Run warm up/down 16:31 2.9 km (5:42 / km) +18m5:31 / km ahr:150 max:167