Running25:00 [2] 4.5 km (5:33 / km) shoes: Asics Gel 1150
Missed the train again today so decided to just run from Bayview. In the end I think I saved about a minute. Hard to go fast with two text books.
6 PM
Running warm up/down 10:09 1.26 km (8:02 / km) +3m7:57 / km ahr:138 max:157 shoes: La Sportiva Crosslite
Great TACO by Stefan. O-terval type training focusing on good compass work and a touch of pace counting. Really felt the grey matter heating up as I completed each interval. By #4 bearings were back on target, control taking smooth, head was up, full speed, almost no mistakes.
Decided to try recording each O-terval separately with the watch and batch enter but the end result is too messy.
Orienteering intervals 7:22*** 1.06 km (6:57 / km) +11m6:36 / km ahr:169 max:183 shoes: La Sportiva Crosslite
Orienteering intervals 4:07*** 0.74 km (5:34 / km) +4m5:25 / km ahr:172 max:186 shoes: La Sportiva Crosslite
Orienteering intervals 9:46*** 1.55 km (6:18 / km) +3m6:14 / km ahr:177 max:189 shoes: La Sportiva Crosslite
Orienteering intervals 5:00*** 0.81 km (6:09 / km) +3m6:02 / km ahr:178 max:188 shoes: La Sportiva Crosslite
Orienteering intervals 10:05*** 1.71 km (5:54 / km) +10m5:44 / km ahr:184 max:192 shoes: La Sportiva Crosslite
Running3:07 0.38 km (8:07 / km) ahr:161 max:172 shoes: La Sportiva Crosslite
Orienteering intervals 9:01*** 1.61 km (5:36 / km) +11m5:25 / km ahr:186 max:196 shoes: La Sportiva Crosslite