Running race 34:08  9.5 km (3:36 / km) +101m3:25 / km ahr:157 max:178 shoes: Saucony HAVOK
East league, Livingston. Nice varied and challenging course, with a few hills kicking about as well as some trails. Actually felt decent and was able to push on in the final lap, very much enjoyed it and ready for BUCs!
Running warm up/down 32:00  5.4 km (5:56 / km) shoes: ASICS Gel DS-Trainer 23
Orienteering12:17 3.13 km (3:55 / km) ahr:164 max:194 shoes: Kinvara 9s
Mass start round Pollock, good pack of guys out tonight which made it very fast and hectic. Felt in control most the way, just sitting in behind but happy with the routechoices I took in general. Won the naughty sprint finish at the end which was nice.
Running42:57 9.32 km (4:36 / km) +19m4:34 / km ahr:166 max:181 shoes: Kinvara 9s
Post orienteering meadows with the boys - wanted a bit more mileage after Phys testing scuppered my previous efforts. Myself and Bogdan the Butcher chucked in 4 x 60s (90s) as well which felt great to get the legs turning over for once. Hitting around 2:50s I believe
Running warm up/down 8:00  1.6 km (5:00 / km) +20m4:42 / km shoes: Kinvara 9s
Running intervals 24:00  6.2 km (3:52 / km) shoes: Kinvara 9s
Phys testing - bit disappointed to pull out at the same speed as last time, but was the right time to call it as HR and lactate were similar to last year's max. Had a slight sniffle since yesterday, really not any bother but it did mean I started drowning in my mask... Legs probably felt a little stronger than last time but couldn't have managed long at 20 if I had started.
Running warm up/down 10:00  1.7 km (5:53 / km) shoes: Kinvara 9s