Orienteering - Race Terrain race 37:06** 5.9 km (6:17 / km) +124m5:41 / km ahr:156 max:172 spiked:14/16c
BOK Ashton Court Orienteering - Green Fun o-course at Ashton Court - clean on all but one control. Also took along Jake for his first solo orange course
Running - Off Road54:38 9.38 km (5:49 / km) +209m5:14 / km ahr:158 max:170
Lansdown loop Took the BOK Tuesday night route after dropping Jim at school. The hills are tough - but pleased to have run up the two really steep ones
1 PM
Warm-down warm up/down 2:17 0.32 km (7:02 / km) ahr:140 max:147
Running - Off Road39:34 5.22 km (7:35 / km) +110m6:52 / km ahr:130 max:158
Slow BOK run with Amy and Bugsy - helping Amy get back for one of her first runs after foot injury. Jim went off and did a full set of Goat gully reps - ouch...
Running - Road / Track (Commute) 48:57 8.67 km (5:39 / km) +44m5:30 / km ahr:149 max:156
Commute across London Decided to do a slow run to the office - much more difficult with a backpack on... That’s now completed my first ever #RED week - let’s see if I can keep it up? At the end of this week I have chaffing in parts that make me walk like a cowboy, and a recurrence of last years IT band strain, not bad