Orienteering race 24:55 [5] 3.4 km (7:20 / km) shoes: asics
night orienteering, epic fun sprinklers included, heard some funny stories of people falling into bunkers. :/ decided I need a better torch(yes I AM Using that as my excuse.... :) )
aiming to get a sub 20 for 5km( 73% age grade I think) found a program, so let the training begin!
4 PM
Road Running (gym) 20:00 [3] 3.0 km (6:40 / km) shoes: asics
I WILL BEAT the treadmill at 4 in a row! :/ the hardest level keeps making me look stupid!
6 PM
Road Running (hills) 46:39 [4] 5.0 km (9:20 / km) shoes: asics
5 x 150m hill ''sprints'' and then tempo up the hills of the lions head( it's the highest road in the groenkloof suburb-hope thats enough explaining :) and chilled downhills back home