In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering||3|| 2:31:14|| 14.32||(10:34)|| 23.05||(6:34)|| 460|
| ||Running||2|| 1:09:00|| 8.43||(8:11)|| 13.57||(5:05)|| 199|
| ||Rogaine||1|| 59:18|| 6.62||(8:57)|| 10.66||(5:34)|
| ||Cycling||1|| 43:27|
| ||Total||7|| 5:22:59|| 29.38|| 47.28|| 659|
Cycling 43:27 
Hills on the bike, again at the top of Avro. Added a couple extra this time so that it was 2x5.
At the end of the last of the third set, got the racing heart problem again. Got off the bike, sat down and it clicked back to normal within a couple of minutes (after following suggested action). As an experiment, carried on and did the second set, without problem.
Groin very sore again today - too sore to risk running. Not too bad on the bike, though could feel it, particularly when standing up. This weekend looking doubtful.
Rogaine race 59:18  10.66 km (5:34 / km)
ahr:135 max:154 shoes: Brooks Cascadia
PMax - Whitby
Enjoyable - haven't run round Whitby for several years and there are now quite a lot of nice tracks.
Everything quite stiff and sore last night and worse today. Struggling to run before starting - groin / hamstring / glute all sore. Started very conservatively. In pain, but able to run (though terrain would have been a struggle). Had to speed up quite a lot in the last 15-20 minutes. No worse on the pain front and actually felt very good from a general fitness point of view.
Running 34:24  7.67 km (4:29 / km)
ahr:139 max:161 shoes: Nike Pegasus 31
Intervals at TMP. Used the track again as it was marked out a bit better than last week. 3 x (800, 3x200).
Genarally not feeling so injured though glute / hamstring started hurting as soon as I started the intervals. Not much difference in pain between the 200s and 800s. A lot of lung pain though, so hopefully doing me some good.
Running 34:36  5.9 km (5:52 / km) +199m 5:01 / km
The medium Avro-Avian loop.
Wasn't going to go for a run given tiredness and injuredness, but wanted to just do a simple recovery run after a period of orienteering and speed sessions. Laid back and enjoyable.
Useful chance to listen properly to the various injuries. Groin and sacroiliac not a problem today. Front of hip a bit sore. Hamstring / glute a bit sore, but only really when going uphill.
Interestingly, Garmin measured this as 100m shorter than last time and with 35m less climb. Not exactly filling me with confidence.
Orienteering race 1:32:30  10.72 km (8:38 / km) +460m 7:06 / km
ahr:144 max:156 shoes: VJ Falcon
Auckland OY - Waioneke - 8.8Km
Not the sort of area to run on when you're tired, injured and it's hot!
Pretty much just jogged round, but probably couldn't have done much more as legs were fairly tired right from the start. In general not in as much pain as recently but that was partly down to running slowly and carefully. Still a bit sore most of the way though, and managed to tweak groin again fairly early on when my left foot went sharply down a sandy slope while contouring.
Technically mixed. One awful 3.5 min mistake at 5 where I just went up the wrong re-entrant from 4. Mostly hitting controls well, though wobbly at 2, 8 (just didn't see it), 12 and 17 (which was slightly wrong and cost me about a minute).
Orienteering 58:20  8.83 km (6:36 / km)
ahr:140 max:153 shoes: Inov8 X-talon 212
Running a course from a previous event.
Same soreness as usual, but nice terrain so able to run fairly confidently. Quite sore just afterwards. Mainly glute / upper hamstring.
Orienteering 24  3.5 km (7 / km)
shoes: Inov8 X-talon 212
Running through ultra-detailed dunes on a very blown up map. Fun, and easy at that scale. Could barely read that bit of map at 1:10,000 even with the glasses. Did the course both forwards and in reverse, and a bit harder the second time.
The time includes some running to and from the course.
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