Intervals intervals 25:20  4.8 km (5:17 / km)
Time to make up for yesterday. Following in JonX's footsteps, I headed to the uni track to put in 2 sets of 6 x 400m, going off every 2 mins, with a 2 min rest between sets.
Times: 79, 78, 78, 77, 78, 78; then 78, 79, 78, 79, 79, 78.
Chuffed that I managed to stay under 80s/lap for the entire session, that target kept me going from about #8 onwards. I felt as if I was struggling come #9, scraped through #10, just about keeled over on #11, but by jaysus was going to get #12 in sub-80 if it killed me. It didn't, but I nearly barfed. Must have been a quality session.
Track is so much more fun in the sun, although so much less fun on yer tod. Once again I had support from the stalls (the Falkirk football shed next to the track). Next week I'll charge for tickets.
Running warm up/down 25:00  3.0 km (8:20 / km)
Some laps at a jog, then drills, before the session, and then a couple of more laps and some sprints to warm down. Stretched out my rather tight left calf thereafter. Don't want to do a Rosco (tough luck, amigo).
Orienteering 47:19  5.4 km (8:46 / km)
shoes: Asics Gel-Trail Attack WR
WEE, Laigh Hills. When was the last time I did two sessions in one day? Well, this was hardly a session, my legs were utterly dead. It sort of felt like I'd had a proper session down the pub all afternoon. Shuffle shuffle! I occasionally broke into a jog but that was about it. Which was a shame, because Rog had managed to conjure up some decent route choices from a very limited map. Optimum run distance was at least a km longer than the direct line. It was also a shame to be going so slowly because it was a proper minging night, and there's nothing more perversely pleasing than running hard in the pouring rain.
Being proper old school I had brought map bags with me, which meant that I finished the course with a still-readable map rather than the interesting papier mache objects that most squelched home with, hee hee...