Orienteering tempo 33:57 7.0 km (4:51 / km) +90m 4:33 / 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) +27m 4:43 / 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.