In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| running | 2 | 1:30:12 | 10.2 | (8:51) | 16.42 | (5:30) | | | | | |
| Speed and Strength | 1 | 1:00:00 | 4.0 | (15:00) | 6.44 | (9:19) | | | | | |
| orienteering | 1 | 56:09 | 4.04 | (13:54) | 6.5 | (8:38) | | | | | |
| Terrain running | 1 | 51:51 | 4.5 | (11:31) | 7.24 | (7:10) | 300 | | | | |
| Total | 5 | 4:18:12 | 22.74 | (11:21) | 36.59 | (7:03) | 300 | | | | |
Terrain running 51:51 [4] 4.5 mi (11:31 / mi) +300m 9:33 / mi
Woodhouse Ridge and Sugarwell. Tired and slow. Lovely day.
Speed and Strength 1:00:00 [4] 4.0 mi (15:00 / mi)
Warm up
8 x (1 min jog, 45 sec "race pace", 15 sec sprint)
Circuits, 2 x mountain climber, press ups, dips, squats and wall squat, 40 secs on 20 secs off.
10 minutes of 40m uphill sprint, jog, up steps sprint, jog/walk back to the bottom
Warm down and stretch
running 1:06:06 [3] 7.0 mi (9:27 / mi)
Butcher Hill, Newlay, Kirkstall road route. Steady. Pleasant evening.
running 24:06 [5] 3.2 mi (7:32 / mi)
Weetwood and Lawnswood.
orienteering 56:09 [4] 6.5 km (8:38 / km)
Cumbrian Galoppen, Hawse End, Blue Course. Very easy, especially compared to Great Tower. I dithered before #2 losing about 30 seconds but that was the only time lost really. Paul Taylor was in sight behind me from #3 through to #11, and then in front of me from #12 to the finish, so it turned into a bit of a burn up. Well, a fairly slow motion burn up but I was trying hard.
Nice runnable forest, some steep climbs and descents, easy orienteering.
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