Road running intervals 38:00 8.0 km (4:45 / km) max:181 shoes: Asics Hyperspeed (ii)
8x 800m on the avenues
Did not feel up for this after 4 hours sleep but actually felt ok once we got going.
Started steady and finished fast on each rep and built up the pace over the session too.
Times: 3:20 easy sighter then 3:00 down to 2:50
Road running warm up/down 26:55  4.7 km (5:44 / km) shoes: Asics Hyperspeed (ii)
Off-road running tempo 18:29  5.0 km (3:42 / km) +50m3:31 / km ahr:169 shoes: Mizuno wave ekiden
Good steady run, time is pretty solid on the new course and especially good for me at that heart rate.
Orienteering race 44:20  6.4 km (6:56 / km) +240m5:50 / km ahr:165 shoes: inov8 roclite 243 (ii)
SLOW club champs at newlands corner
Not a great one for me as I got myself on the wrong path a few times. Just not taking quite enough care when some paths were indistinct and a few unmarked due to mtb trails.
Another steady effort, didnt feel as though I had much of a top gear but that probably reflects the training I’m doing which is a high volume for me but little/no fast intervals.
Off-road running warm up/down 15:00  2.5 km (6:00 / km) shoes: Mizuno wave ekiden