Running warm up/down (jog to start ) 10:00 [2] 1.0 km (10:00 / km) +30m8:42 / km shoes: Oroc 340
Jog to start with Mark Seddon, whom I hadn't really seen in 25 yrs since doing the occasional training run in south manchester back then.
2 PM
Orienteering race (MDOC Middle Bleathwaite) 40:59**** 4.74 km (8:39 / km) +207m7:06 / km ahr:159 max:170 slept:5.0 shoes: Oroc 340
Never really got going. Found it hard to push myself in all three phases: the initial woods were rocky underfoot, and mostly uphill, the fellside up above was marshy, and the return to the woods very slippy indeed, especially on the traverses. Slow, hesitant, long route to #2 cost me a minute, and a few other minor time losses, but slept very poorly all week and legs felt really weak. Jon X was a couple of mins ahead of me, with Martin Ward a couple of mins ahead of him I think.
3 PM
Running warm up/down (warm down jog afterwards) 33:14 2.08 km (16:00 / km) +56m14:06 / km ahr:97 max:133 shoes: Oroc 340
Running53:41 7.73 km (6:57 / km) +5m6:55 / km ahr:134 max:176 slept:6.5 shoes: LunarGilde II
SLOW Intervals, Dan's 6x3min, with 1 min between runs and 3 min between pairs. Evan and Dan usually took it out a bit too quickly for me, I tried to run 6 consistent. Managed 911,909,827,855,844,837 metres so not bad after a quick opening pair. No hamstring stiffness this week, so maybe not the end of the world to have missed the Midland Champs this wekeend.
Running28:54 [3] 3.3 km (8:45 / km) +14m8:34 / km ahr:126 max:155 slept:3.5 shoes: LunarGilde II
Jog home from work. Too it easy since feeling abit grog from lack of sleep. Woke v early and decided to get up at start on the long list of work jobs. Slightly strange decision, but there you go.