Running long 1:50:00 20.33 km (5:25 / km) +200m5:10 / km ahr:144 max:160 shoes: Inov8 Trailfly 270 G
In the kitchen with chef dad. Legs a bit tired from yesterday so took the first few kms to get into it and the hill on the way out was a bit of a struggle at points still haven’t quite got my hill legs back but after that the legs felt pretty good coming back down and didn’t really fade at all until the last 15mins or so. Another good week of 7 hours done with a decent amount of orienteering as well. Heading back to Liverpool tomorrow have quite enjoyed training at home for a bit and certainly am much fitter than when I left Liverpool. Definitely still a long way to go ofc but seem to be making some progress and should be able to get some decent miles done with hopefully some faster stuff back at uni.
Running warm up/down 10:23 [1] 1.63 km (6:22 / km) +20m6:00 / km ahr:125 max:139 shoes: VJ Irocks #2
Orienteering33:20**** 4.28 km (7:47 / km) +89m7:03 / km ahr:169 max:183 shoes: VJ Irocks #2
LOC Night Terrain - Great Oaks Quite a tricky little area just to the east of high dam and also on a 1:3000 scale which caught me out. Didn’t start off well to 1 just didn’t use my compass and hit the path way quicker than expected and then just sort of stood still for 10s before I realised I was way too far left. Maybe lost about 30s there but still managed to catch up dad on the way to number 2 and lead him round for the rest of it pretty much. Was fairly clean up until 7 where I went straight instead of round which was definitely the worse option and lost another 30s there. Was okay from then on maybe lost a bit of time not taking the path to 13 and was a little far to the right on 18 and once again on 20 where I should’ve cut through the bush instead. Was a little scrappy throughout tbh never felt quite in control and everything seemed a little frantic especially with the scale. Just need to calm down a little and be more smooth and definitely think I need to use my compass a bit more especially for exit direction.
Running warm up/down 10:44 1.57 km (6:50 / km) +21m6:25 / km ahr:142 max:159 shoes: VJ Irocks #2