Running long 43:00 [3] 8.3 km (5:11 / km) (injured)shoes: Topo Ultrafly
Long run out at Stromlo W with dad on his bike. Calf started tightening up again at around 30' and bailed at 43'; dad ran back and I rode his bike! Shitty calf ... was good all week and then blows up unexpectedly today. 5 weeks till 6ft and I still can't do a long run and haven't done a proper one for 4 weeks :(
Running warm up/down 10:00 [3] 2.0 km (5:00 / km) shoes: NB Fresh Foam Zante v4
Strength & Conditioning45:00 [3] shoes: NB Fresh Foam Zante v4
Back squat 1 x 10 @ 70kg Deadlift 1 x 10 @ 70kg Chin-ups 1 x 7 Low row (weird wide grip) 1 x 10 @ 47kg+ Seated calf raise 4 x 5 @ 12.5kg VMO squat 4 x 5 Tippy twist 4 x 5 (single leg RDL with a twist)
5 PM
Running warm up/down 5:00 [3] 0.6 km (8:20 / km) shoes: Inov8 X-Talon 200 (black)
Orienteering39:30 [3] 5.9 km (6:42 / km) shoes: Inov8 X-Talon 200 (black)
Contour only at Black Mt. Started slow and just tried to be steady, trying to keep moving on the hills but not pushing anywhere else. Picked it up a little near the end but also feeling pretty tired in the legs - hills after the gym are tough but hopefully it activated a few extra muscle fibres.
Running warm up/down 9:30 [3] 1.7 km (5:35 / km) shoes: Inov8 X-Talon 200 (black)
Running35:00 [3] 7.4 km (4:44 / km) shoes: Mizuno Wave Rider 22
35' this time with a couple of strides at the end. It felt great after I warmed up, had some spring in my step. Quite the motivational boost after a few weeks of injury and some serious CBF-edness.