Running to Hillsborough Park then some o exercises then on to the race and a warm up / down.
Running35:00 [1] 3.8 mi (9:13 / mi)
Picking up controls.
10 AM
Running drills35:00 [2] 0.5 mi (1:09:58 / mi)
Drills in HP.
12 PM
Orienteering32:58 [4] 3.47 mi (9:30 / mi)
Middle race at Beeley. Good fun. I was scrappy but did not make any big misses - could probably scrape together a couple of minutes. Nice planning from Rich.
Run to Kim's and back for some rehab. Passed the MOT (phew) and was back was much looser then this time a couple of weeks ago.
6 PM
Running1:42:00 16.0 mi (6:22 / mi)
Toughie after work session. Four miles warm up via home to dump bag and then 8 miles @ mara pace and a faster mile to finish then 3 miles home. Wasn't planning on doing 16 miles but got carried away on the way to Meadowhall (who wouldn't). Saw Mike in the middle of the mara efforts so didn't stop (although wanted to!). Pleased with session but tired by end. Ended up running slightly above mara pace (5.45 - badly misjudged the headwind on the way back into town).
Early morning run. Out to Oughtibridge and back. Measured the new track and it is exactly one mile long (from boulders at start to green gates at the end). Tried to keep to 6 minute miling for the first 8 miles then picked up my bag and ran to work.
12 PM
Running drills10:00 [3] 0.5 mi (20:00 / mi)
Drills at lunch time before the gym.
S+C40:00 [3]
Quickie S+C session.
Running8 [2] 1.2 mi (7 / mi)
Run to gym and back.
6 PM
Running18:00 [3] 2.5 mi (7:12 / mi)
Run home.
Running drills5 [3] 0.25 mi (20 / mi)
6 x 15 second hill sprints tried to keep bouncing.