Biking (Road)11:20 4.84 km (25.6 kph) +43m ahr:146 max:165
Biking (Road)13:54 4.92 km (21.2 kph) +74m ahr:134 max:152
Biking (Road)9:50 4.36 km (26.6 kph) +6m ahr:139 max:151
to stanley park
Orienteering32:38* 4.87 km (6:42 / km) +73m6:14 / km ahr:148 max:173 shoes: Brooks Glycerin 18
Field checking control locations for my Wednesday night event coming up soon. (Glad I did so or there would have been some major issues) Calves feeling pretty sore but not too tight. Might be a easier week milage wise.
Biking (Road)12:03 4.4 km (21.9 kph) +55m ahr:139 max:186
Running54:42 11.0 km (4:58 / km) +72m4:49 / km ahr:161 max:190 shoes: Brooks Glycerin 18
alternating 1k easy and 1k moderate/hard. The First 2 fast km were moderate, #3 was getting harder, 4 and 5 were a bit less than what a full hard effort.
Nothing too intense but nice to spice up these longer runs and slowly get back into actual workouts and build speed. Quads were feeling tired and tight so I was hit the ground harder than I would have liked but hopefully feel fine for tommorow.
fast kms 4:19 4:15 4:15 - wind slowed me down on this one 4:00 4:01