Orienteering race (Brown) 52:11  4.9 km (10:39 / km)
Needed a break from the conference so headed out early to Needham. Brain and body fatigue (late night) in evidence so elected to run down on brown. despite a steady ambling pace still had a lot of trouble reading map detail due to print quality and under-mapping of features and managed to squander 9 mins mostly getting tangled up in green. Despite sub par orienteering had fun in the woods largely due to Jeff S's intelligent course design and after the welcome break headed back to Hynes. Distance from old method as FR kaput- not able to charge battery.
Track intervals (MIT outdoor) 4:20 1.6 km (2:42 / km)
Now Nov so transition to more speed work. Planned indoors however conditions OK outside breezy / sunny 55 deg- compression shorts and socks plus tights to keep legs toasty and injury free- probably last session outdoors for year I think.
Plan was 4 x400 "breakdowns" @ 90-95% effort ie around 800 RP and 100+300, 200+200, 300+100, 200+200 with 100m (1 1/2 min) recovery within 4's and 200m walk (3min) recovery between. Legs were tired at end of a solid session as follows:
15.7, 50.9 (66.6)
32.8, 33.2 (66.0)
49.2, 15.1 (64.3)
31.8, 31.3 (63.1)
Avg 200 = 32.5
last "hard" 300,100 combo, which was preceded by complete rest / recovery, was back in July end of outdoor season (7/14) @ 48.6, 14.5 (63.1) and 200 avg for entire session of 32.6
Warm again and showered- so back to normal maybe - feels strange though.
Spin warm up/down 15:00  7.0 km (2:09 / km)
Quick warm up
Strength (legs, arms and core) 45:00 
More explosive stuff with Gazza- making like a frog jumping etc. Legs had reasonable zip post weekend and rest.
Ah yes, power, force and energy have returned. "Subsistence" living in a cold "out of the comfort zone" house with melted snow for water, Coleman stove, firelogs and 1200 lumen night O headlamp plus sundry other candles was energy sapping.