Running8:05 1.17 km (6:53 / km) +6m6:44 / km ahr:141 max:165
Orienteering38:59 5.69 km (6:51 / km) +132m6:08 / km ahr:149 max:168 shoes: Salomon Speedcross 4
H3 at Warranine. Wanted to try to take this easy as I knew I had overdone it running parkrun yesterday and a 3k tempo the day before. Concentration wasn't great early. First control was fine but lost my way a little mid-leg 1-2 and wasn't really sure of things at the end either. Small mistake on 3, just misread the angles between features and didn't take enough time to check the map again when things didn't look right. Probably lost around 15 seconds on each. 4 was fine but was very slow into 5 as I was a bit distracted by all the small unmapped features nearby. Got 6 a bit wrong, heading to the rocks above first as I thought I was a long way below the early rocks as I was leaving 5. Didn't hesitate at all when correcting but definitely not an efficient line. 6-11 was all pretty good but heading out towards 12 my right achilles was quite sore so I wasn't able to take advantage of the open running on the rest of the course. Just tried to keep jogging as gently as possible with a few walk breaks on the steeper bits. I thought about quitting as I was coming out of 14 but it wasn't going to save me very much distance so I kept going but with a very slow finish (20 seconds behind Liam on the finish split).
Running tempo 21:13 4.95 km (4:17 / km) +2m4:17 / km ahr:150 max:165 shoes: Adidas Solar Glide
Claisebrook Cove Park Run with Liam. Aiming to set a reasonable pace for Liam over the first couple of km and then let him run off ahead. Started reasonably fast to avoid any congestion then tried to settle down to around 4:30 pace. Checked the pace and saw 4:15 so thought the current pace was probably about right, allowing for the faster start, but Liam then sped up a bit to overtake an older guy in a 100 runs shirt. I just tried to sit in behind Liam until after the turn. On the way back I was feeling pretty comfortable and Liam was starting to show a bit at times so I moved up next to him and sometimes a bit in front to encourage him to maintain the pace. Every time I thought he was starting to struggle he would speed up again so we maintained a pretty good pace. I went to the front around the cove and then let him sprint past me at the end. Never checked the pace again so was pleasantly surprised to see the time. I had thought 22 would be about my limit but I actually felt I had a bit in reserve.
Orienteering46:34 7.21 km (6:27 / km) +42m6:17 / km ahr:134 max:183 shoes: Brooks Glycerin grey/blue
Michal's Garvey Park night O intervals. Two map memory score courses with 8 controls each. First one was fairly easy but I misremembered a few things so spent a bit of time running of to check other places to make sure the tapes I had already found were actually the correct ones. Did the second course largely with Liam just because we found ourselves together after the first couple. First loop went well but had some trouble on the second. Ran past the second control and couldn't really remember the third by the time I found it. Liam gave up on the second but stumbled upon the third so we both ended up with 6 but I think we were a fair bit late. I forgot to start my watch at the beginning so not sure how late. Cut the warm down a bit short because I was starting to get a little sore and didn't want to have a long walk back like last week.
Running51:02 9.6 km (5:19 / km) +109m5:02 / km ahr:137 max:156 shoes: Adidas Solar Glide
Decided to attempt the old traditional after work lap of KP, inspired by Ivan bringing his old Puma faas 300 shoes back from Slovakia and a relative lack of pain in the first couple of minutes. Not exactly pain free but pretty good considering the Nav Dash and tennis yesterday. Got a bit dark in the second half and the downhill single-track felt a bit sketchy but I got through it unscathed and it did keep things interesting. Last 15 minutes did feel as though it was going beyond what was sensible but didn't get too much worse.