Orienteering18:22 3.22 km (5:42 / km) ahr:136 max:151 shoes: Adidas Solar Glide
Nav Dash ECU Mt Lawley Remembered half way to the first control that I was planning to take it easy today so tried to slow down a bit. Still managed to screw up number 5 pretty well. Not quite sure what happened. I definitely went where I intended to go but I didn't end up where I wanted to be. I think I had worked out I needed to approach the control a different way but failed to properly update my plan. Probably 20-30 second lost there. Just a few hesitations apart from that so I was a little surprised to be so far down. I guess not everyone was taking it easy.
Running27:53 4.99 km (5:35 / km) +19m5:29 / km ahr:126 max:171 weight:73.2kg shoes: Brooks Glycerin grey/blue
Easy 5k in the rain. I thought I had waited for the rain to pass but it started again as I was putting my shoes on. Wore my old shoes because of the rain and had to remove a spider first. Right lower calf a little sore.
Running intervals 56:22 9.54 km (5:55 / km) +28m5:49 / km ahr:124 max:152 shoes: Adidas Solar Glide
5x1k, 1:30 rest. Feeling a bit sick and Achilles got a bit sore last time so I just stuck with Rachel who was aiming for 4:30, with the 4th in 4:20. Felt fine doing this and Rachel was a little faster than goal pace. Still felt a little sore around the outside of the right Achilles on the warm down.