Running intervals 54:00 11.0 km (4:55 / km) +40m4:49 / km weight:79.8kg shoes: GT1000 Red
8 x 400m (1 min rec.) at Meadowbank: 88.5, 84.6, 84.9, 86.7, 87.3, 89.7, 90.2, 86.2 av. 87.3.
Didn't feel too bad, quite invigorating to do some faster running although those times are pretty dire, the JD calculator has that as 400m rep time for 41 min 10k runners. Checking back to the summer in which I got my PBs I was averaging about 73 seconds, best was 71.8 (long recoveries) so WAY off.
Orienteering55:00 [3] 9.0 km (6:07 / km) weight:79kg shoes: GT1000 Red
TT was urbane borienteering. I thought it would be part of a Captain Twiggy plan to put trotters off orienteering but actually it was pretty good for an urban O event with some excellent control sites around the sights of Edinburgh, in the fog.
Running37:55 [1] 7.4 km (5:07 / km) +85m4:51 / km weight:78.3kg shoes: GT1000 Red
Lunch run. Feeling better for the day off and did a bit more like a proper run than recent lunchtime short plods. Might stick to alternate days until I get my act back together.