Running23:32 [2] 4.28 km (5:30 / km) +1m5:30 / km ahr:127 max:169
Orienteering49:35 [5] 10.07 km (4:55 / km) +80m4:44 / km ahr:161 max:182
Bull Island LL
Nice orienteering, haven’t run here for a couple of years and was looking forward to it. Got moving pretty solidly early on, never quite flat out, but working.
Mostly in control and navigating well, but a few silly things, most notably navigating to 9 after punching 6, which maybe cost 45s - 1min.
A couple of smaller things in the circle otherwise, but mostly good in the circle.
Pretty happy, but only had Corbett there as competition so not a huge sample range to compare against.
Running32:45 6.74 km (4:52 / km) +35m4:44 / km ahr:152 max:172
Terrain Tempos - 2 x 10min [3min]
I wanted to get a bit more done to get a good session, particularly with Maurice Mullins 2 weeks out.
Heavy headwind on the first rep, and then moved a bit into the dunes a bit more for the 2nd one. Struggling a bit to get moving but not too surprising after 50mins of O, and worked fairly hard so all in all a relative success.
Running22:18 [2] 3.8 km (5:52 / km) ahr:113 max:134
commute
5 PM
Running22:43 [2] 4.14 km (5:30 / km) +15m5:24 / km ahr:130 max:146
Running38:26 9.69 km (3:58 / km) +35m3:54 / km ahr:162 max:186
10min Tempo [2min], 5x 2min on/1min off [2min], 10min Tempo.
Float recoveries, tried to keep ~4:30/km.
Fairly windy out there, struggled to get the pace going on the 2s, particulalrly one or two reps were straight into the wind.
But overall good session, feeling good at the end and the last 10mins was better.
Running22:58 [2] 4.1 km (5:36 / km) ahr:138 max:169
Running34:24 [2] 6.03 km (5:42 / km) ahr:119 max:132
commute
Had planned a session for this evening, but my feet muscles feel a tad tight / beaten up from football in flats, so will see how they are and can push till tomorrow if needs be.
A right shuffle this morning.
6 PM
Running1:04:46 [2] 11.38 km (5:42 / km) +63m5:32 / km ahr:130 max:178
Feet feeling much fine in the feet this eve, but really rather tired so happy to leave the session, and run easy.