Very happy with that. As always it was a bit brutal but got the job done, finished 20kph (3 minute ks) which I didn't expect when I started it, called it a day there. Clocked a 70 on the old VO2 max, though I don't believe VO2 max actually means all that much. New zones are: Z1: <150 Z2: 150-174 Z3: 174-189 Z4: 189 - 192 Z5: >193
Run13:59 2.73 km (5:07 / km) +23m4:55 / km ahr:123 max:146
Run30:02 7.01 km (4:17 / km) ahr:173 max:190
Session on the grass down at Hollyrood HIgh. Started with a two lap tempo, and then moved on to 5x600s (1 min rest). Decent session. Decided to call it quits after 5 since I have this phys testing on Thursday.
Run17:18 2.97 km (5:50 / km) +49m5:23 / km ahr:154 max:171
Orienteering14:17 3.68 km (3:53 / km) +32m3:43 / km ahr:186 max:194
A decent run but a little bit scrappy.
#2 - Didn't spot the hedge, right 30m shorter #7 - Left 25m shorter #8 - Took the correct routchoice but then turned left than right which was stupid because I wasn't even supposed to run down an alleway, realised straight away but decided at that point I'd be quicker continuing. #11 - Left 15m shorter and was a but hesitant leaving the control. #12 - Originally chose left, 20m shorter, but then at the decision point suddenly decided to go right for no reason. #20 - Good route choice but missed a turning.
Run16:16 2.38 km (6:50 / km) +17m6:37 / km ahr:121 max:150
Orienteering16:06 4.03 km (4:00 / km) +41m3:48 / km ahr:184 max:194
Took the good bits from this morning and got rid of the minute mistake :).
#2 - +25m went far right but should have backed out of the control and gone left.. #5 - Overshot the alleyway on the way into #5, maybe should have run wider to help spot it. #11 - Right into the woods was 15m shorter, which I think probably was worth it.
Run10:26 1.92 km (5:26 / km) +37m4:57 / km ahr:142 max:157
2 PM
Orienteering16:29 2.87 km (5:44 / km) +14m5:36 / km ahr:152 max:181
Orienteering15:20 3.87 km (3:57 / km) +43m3:45 / km ahr:191 max:197
Started reasonably well, overshot an alleyway but other than that was doing pretty well. I hadn't planned the long leg when I reached #7 which is probably partly to do with my mistake. I 'd planned the leg but I think I got too deep into the map so when I hit a block of housing that looked exactly the same as where #1 was. Doubled back but then ran up a dead end. Recovered eventually but it cost me about a minute. I had a good end to the course but I'm not too sure why because I made a few routechoice errors.
Run17:26 2.79 km (6:15 / km) +12m6:08 / km ahr:148 max:161