Orienteering (pace run) 41:50 [4] 9.11 km (4:36 / km) +15m4:33 / km
Castle Vale urban event. Great fun!! Hadn't done an urban event for a while and it was really fun to do one. Good course where you had to keep reading the map all the time and be careful with gates and dead ends. Excellent sprint training indeed! It also served as my last marathon pace run and I managed to keep the pace nicely steady (4:30-4:35 per km) most of the time. Nice benefit of it was that kilometres passed by so much easier than in running :) Results: http://www.harlequins.org.uk/results/20121110_Cast... WinSplits: http://www.obasen.nu/winsplits/online/en/default.a... RouteGadget: http://www.hoc.routegadget.co.uk/hoc/reitti.cgi?ac...
Running (pace run) 1:11:00 [4] 15.1 km (4:42 / km) +50m4:38 / km
marathon pace run so that I warmed up the first couple of kilometers and then gradually increased the pace and kept it steady until the end. felt okay :)
5x1600m intervals (6:28-6:22) with 2min recoveries. didn't feel like doing many reps and wanted to quit after two but ran it through anyway. pace was comfortable, I guess I was just not fully recovered or just tired. good feeling afterwards :)
Running warm up/down 10:00 [2] 1.84 km (5:26 / km)