Orienteering49:53 [1] 5.31 km (9:23 / km) +240m7:40 / km ahr:135 max:179
Correcting a couple of sites and mostly checking the map in various spots and on routes. Mostly all good.
Running23:39 5.06 km (4:40 / km) +166m4:01 / km ahr:167 max:186
5 x {2min up [60”], 1min down [45”] }
Wanted to get a session in as well and kick off the transition to a bit of speed work, instead of just strength & endurance. Worked out well, because I wouldn’t have had enough light to do anything longer.
Idea is to build strength on the uphills, and overspeed on the downhills.
Running11:38 [2] 2.01 km (5:47 / km) +36m5:19 / km ahr:164 max:173