Run - Terrain warm up/down 11:11 1.4 km (7:59 / km) +80m6:12 / km ahr:136 max:156 shoes: VJ Falcons 11
Jog to the start with Lard, RogerG, Nixon and JamieS.
Run - Orienteering47:53 6.9 km (6:56 / km) +243m5:54 / km ahr:153 max:168 shoes: VJ Falcons 11
Auchingarrich, ran some of the Scottish Champs course in two intervals, regrouping after the first. Had heard a lot of negative things about this place but don't know why, sure it had a lot of scratchy branches but it as clean and fast underfoot and all you had to do was man up a bit! Legs still not right from the cycle the other day so not moving as well as I'd have liked, but it was great training on yet another sunny day.
12 PM
Run - Terrain warm up/down 11:33 1.62 km (7:09 / km) +11m6:55 / km ahr:129 max:146 shoes: VJ Falcons 11