warm up warm up/down 14:02 [2] 2.07 km (6:47 / km) ahr:134 shoes: 272's Mudclaw red
Warm up - to get warm. Really cold evening. Frost on grass
6 PM
orienteering (Great Tower NWNL) 1:18:50 [2] ***** 5.36 km (14:42 / km) ahr:136 spiked:4/16c shoes: 272's Mudclaw red
3.9km Blue (310m climb) Really difficult western slope TD5++. Too difficult for my ability. Would have struggled here in daylight. Nearly gave up at #7 (parallel reentrants and ridges) when Elaine spotted me and gave me a fix. Okay after that, but no means perfect as was very cautious after the first 7. Second 7 were on Eastern area TD4-5
warm up warm up/down (Litherland track) 11:39 [4] 2.53 km (4:36 / km) ahr:157 shoes: New Balance
Intervals intervals (test interval) 1:16 [4] 0.3 km (4:13 / km) ahr:147 shoes: New Balance
Intervals intervals (8x400 in 72s with 90s rec) 23:06 [4] 3.47 km (6:39 / km) ahr:133 shoes: New Balance
8 x 400 reps with (actual) 100 sec recovery pleasing splits without glancing at watch 72 ,72, 72, 72, 71, 71, 71 & 70 Felt okay at end of the eighth one. MHR at split end to follow....
8 PM
cool down warm up/down (with Sandrunner & TP) 16:43 [3] 3.12 km (5:21 / km) ahr:143 shoes: New Balance
cooldown pace a little too fast for my liking but was happy enough (143bpm) to not be too stressed by it.