running2:15:00 [3] 21.6 km (6:15 / km) +850m5:13 / km
Out in the Pentlands with the standard crew. An injury from Tam put us in shock for the first half hour but great run after that. Carnethy route plus a long run out and back
1600 all the way down to 200 in 200m increments with long recoveries. Fastish first rep meant it was pretty savage the whole way through. 1400 was the slowest by far but picked it up again after that and finally got under 3 min/km for the 400 lol
orienteering45:00 [4] 9.55 km (4:43 / km) +100m4:29 / km
Some sprintervals with Tim and Ali. Sprint technique feeling pretty rusty. Lots savage hill climbs in there and some good head to head racing. I think the boys need to work on their steps descending ;)
5 PM
running1:00:30 [2] 10.25 km (5:54 / km) +320m5:06 / km
With Andy for a couple of climbs of the seat before it got dark and we headed up Calton Hill
running35:00 [3] 7.5 km (4:40 / km) +160m4:13 / km
10 minutes of power hills. Pretty exhausted all round atm but ground it out reasonably well. Running with Ewan and Jack until Ewan went ham on the last few reps