Orienteering race (JHI Day 1) 1:42:05  **** 9.78 km (10:26 / km) +205m9:27 / km spiked:14/20c shoes: Inov8 Oroc 340
Really good run at the JHIs. Made one really bad error on my 4th control which cost me a lot of time. Felt really good whilst running and i felt strong on the hills. Hurt my ankle quite badly and it was a painful to run on.
Running1:15:59  9.6 km (7:55 / km) +4m7:54 / km shoes: Asics Gel Sonoma 2
Pyramid session tonight. 1 min @ 1500m pace; 2mins @ 3k pace then 4mins @ 5k pace. I then did 12 mins of strides running for about 14/15 seconds. Then 4mins @ 5k pace; 2mins @ 3k pace and 1min @ 1500m pace.