running warm up/down 15:00 [1] 2.17 km (6:55 / km)
A bit of a warm-up with Graeme
orienteering - General44:50 [4] 6.57 km (6:49 / km) +181m6:00 / km
World Champs test course. Legs feeling pretty tired and got a nice scare when I noticed a hunter crouching ten meters away from me. Turns out they hunt on the weekend as well. Anyway after a quick friendly chat gave him a warning Graeme could be running by in a few minutes and continued on my way.
Some variation of straight, veering a bit to the left to avoid the green and rocky hill(s)
12 PM
running11:55 [1] 2.02 km (5:54 / km) +35m5:26 / km
orienteering - General1:30:00 [1] 8.25 km (10:55 / km) +124m10:09 / km
Run in the same terrain as last week just on the other side of the road. Slow as hell, rocks and fallen branches made it tough to run. Just going to log it as one since so tough
11 PM
running30:50 [1] 6.55 km (4:42 / km) +19m4:38 / km
running25:00 [1] 4.65 km (5:23 / km) +13m5:18 / km
30 min warm-up just only counted dynamic stretches
11 AM
running intervals 50:00 [3] 13.0 km (3:51 / km) +15m3:49 / km
5x 8 min with 2 minutes jogging rest. Had meant to do 6 but legs were feeling destroyed in the warm-up so opted to cut it to 5 and make sure they were all at a 3:40 pace. First was slightly above and then the next 4 all a little below.
12 PM
running warm up/down 18:08 [1] 3.58 km (5:04 / km) +52m4:43 / km
5 strides in there
spinning30:00 [1]
Was biking around getting stuff, so ironically biked there
The shortest route, just took me a bit of time to actually zoom in and figure out the bridge
10 AM
running long 1:42:31 [2] 19.24 km (5:20 / km) +351m4:53 / km
Long run part 1
11 AM
running47:30 [2] 8.95 km (5:18 / km) +200m4:46 / km
After a quick water break I continued on from the trail center and ran out to K2 and home. Watch was about to die so used gmaps pedometer to find the distance and guessed at the climb. Knee felt surprisingly good though, I only felt a couple twinges throughout, but figured on a 2:30 run I'd probably feel it towards the end
Was looking at the dark green leg but then at the last second spotted the fastest route and went with that one
4 PM
running22:50 [1] 4.94 km (4:37 / km) +54m4:23 / km
Strength35:00 [2]
Runner 360 plus pistol squats
6 PM
cycling15:00 [1]
Racing to Churchill park since I was late
running7:35 [1] 1.38 km (5:30 / km) +4m5:25 / km
Short jog over to princess point
running intervals 34:40 [4] 7.33 km (4:44 / km) +50m4:34 / km
7 princess point loops starting every 5 minutes. Spend up on the first 4 so times were 3:20, 3:19, 3:18, and 3:16. Next three I slowed down a bit hitting 3:20, and then two 3:19s. Overall legs felt pretty good
7 PM
running warm up/down 8:49 [1] 1.39 km (6:21 / km) +23m5:51 / km