Running warm up/down 34:53 6.99 km (4:59 / km) +63m4:46 / km ahr:140 max:159 shoes: Inov8 X Talon 190 (2)
Run to Brierley FP.
Orienteering tempo 33:57 7.0 km (4:51 / km) +90m4:33 / km ahr:161 max:170 shoes: Inov8 X Talon 190 (2)
Map was pathless but knew the area enough that it didn't really make a difference. Ran as Tempo/Threshold, mainly as my cold, which has returned following my return to England, wouldn't let me run faster.
Running long 45:08 9.44 km (4:47 / km) +27m4:43 / km ahr:149 max:169 shoes: Inov8 X Talon 190 (2)
Long WD run home to turn the session into a long run. First 2km with Sludo.