Orienteering 49:00 [3] **** +175m
ahr:147 max:176 shoes: Inov8 RocLite 305 v.blue
Morning (midday) session, easy orienteering run from Kenneths, doing the last part of the Sun long course backwards.
Running 38:00 [3] +109m
ahr:158 max:175 shoes: Nike Air Zoom Triax+11
Running from Kenneths to the park for Halden intervals and back again, with Todd, Marius and Emil. 21 mins there (including a loop of the interval), 17 mins back mainly on roads.
Running intervals 28:00 [5] +40m
ahr:168 max:192 shoes: Nike Air Zoom Triax+11
Intervals, most were doing 5 on 2 off, I wanted slightly longer rest (because of races this weekend) so did 4 on 3 off. The loop(s) were around a park and the oldest building (estate) in Halden, so mostly on dirt with a bit of concrete and gravel, with some slight undulation. For Emil it was a loop of the park, a loop of the buildings and another loop of the park to make it back to the start right on 5 mins, he is pretty quick. I was making it about half way down the 2nd loop of the park, making roughly 1100m. Todd took off like a cat on a hot tin roof, and was in front for about 45 sec before Emil had enough of his games and took over, was pretty funny to watch on the first one as it looked like Todd was a complete muppet, but he held a pretty good pace and didn't drop back much, and did it on each one. I found a good pacer and kept on his shoulder for my 4 reps. Feeling almost comfortable the entire time and getting to basically the same spot each time. Good to get the HR up properly and feel good for it. Max and average were just a bout the same on each, 192/184, also kept a good jog up in between as well.