Running intervals 52:00  10.46 km (4:58 / km) +110m4:43 / km shoes: Boston Adidas boost
A different one today, what I'm calling "efficiency intervals". 14 intervals of 60s/60s trying as much as possible to keep efficient and clean technique. Felt very difficult to stay clean with sluggish legs from the weekend.
Orienteering race 5:50:16 46.42 km (7:33 / km) +975m6:50 / km ahr:149 max:173 shoes: Salomon Xscream
Lane cove 6hr rogaine with prong Started quite fast and was pretty concerned about whether i'd be able to keep it going, especially when it quickly became apparent that it was going to take the full 6hours. Hamstring and hips felt touch and go quite quickly. (Thankfully) at around 3hours Prong started feeling pretty flat and was having trouble with an ankle, so we slowed down significantly, cutting off 5 or so controls on the way back to the finish. Cracking day and a well set course I think, considering what the setter had to deal with (no bashing in LCNP etc), although it did still mean more than half of it was on road.
TrailRunning1:35:50  15.21 km (6:18 / km) +175m5:57 / km shoes: Salomon Xscream
Had a faff-tastic work thing at kogorah so left early and ran home with Brad via the wolli track. Nice for something different, TVT is what it is, short, spider-ey and not super interesting, but is convenient for some trail time on occasion. right calf still a bit fatigued from legwork on tues, hamstring just seemed to hold up ok (slower speed helped)