Orienteering (Redmires) 1:12:42 [2] 12.31 km (5:54 / km) +218m5:25 / km ahr:160 max:181
Felling has ruined much of the area so had to leave out controls. Focused on picturing and planning which went pretty well. Then extended it to a long run by running up to stanage
Run (Trail TT) 28:46 [4] 5.34 km (5:23 / km) +207m4:31 / km ahr:179 max:192
Thought id set up one that i can do straight out the house. Varied route with steep and gentle ups and down as well as some flattish segments. Moving pretty well, now i know the route i think i need to save some energy for the steep hill in the middle
Run intervals (Long) 13:55 [4] 3.81 km (3:39 / km) +95m3:15 / km ahr:160 max:189
Tough 1.3k intervals with a 30m climb each one. Was spot on the 3:40 pace. Good loop so when im less tired i will do it again. Maybe 5 reps instead of 3