Running warm up/down 22:10 [3] 4.0 km (5:33 / km) shoes: Saucony Ride 8
Running tempo (LT) 39:00 [4] 7.2 km (5:25 / km) shoes: Saucony Ride 8
3 x 10 mins (3 mins), 2.4K
10.07 (152), 10.10 (154), 10.13 (156)
Last proper session for this season, easy now until weekend then an easy week to British Sprint Championship
Orienteering race (Cademuir, Brown course) 1:23:27 [4] 10.2 km (8:11 / km) shoes: VJ
Ran the Brown carefully as a practice for next weekend.
Lost the sole completely from my left shoe (no warning) with 2.5k to complete!
VJ shoes retired. (only completed 100 miles and right is still immaculate!)