9 AM
Off-road running tempo 18:29 [4] 5.0 km (3:42 / km) +50m 3:31 / km
ahr:169 shoes: Mizuno wave ekiden
St Albans
Good steady run, time is pretty solid on the new course and especially good for me at that heart rate.
Orienteering race 44:20 [4] 6.4 km (6:56 / km) +240m 5:50 / km
ahr:165 shoes: inov8 roclite 243 (ii)
SLOW club champs at newlands corner
Not a great one for me as I got myself on the wrong path a few times. Just not taking quite enough care when some paths were indistinct and a few unmarked due to mtb trails.
Another steady effort, didnt feel as though I had much of a top gear but that probably reflects the training I’m doing which is a high volume for me but little/no fast intervals.
Off-road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Mizuno wave ekiden