In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Run||2|| 2:07:05|| 16.78||(7:34)|| 27.0||(4:42)|| 439|
| ||Orienteering||2|| 1:33:06|| 12.73||(7:19)|| 20.48||(4:33)|| 293|
| ||Total||4|| 3:40:11|| 29.5||(7:28)|| 47.48||(4:38)|| 732|
Run tempo (Road) 1:08:18  16.0 km (4:16 / km) +89m 4:09 / km
ahr:160 max:180 shoes: Under Armour Bandit 2
12k progressive tempo 4:10 --> 3:30 + 4k cool down
Felt pretty good, knee a bit hurting at the beginning but faded away.
Knee a bit swollen, painful when walking and festery so will let it rest - long run on Sunday is a priority this week.
Orienteering (Road) 49:02  10.3 km (4:46 / km) +153m 4:26 / km
ahr:153 max:171 shoes: New Balance Vazee Pace
Sydney Uni O-sprints with Brooner and Bart. Two fun loops set by Andy with some additional impassable walls, fences and cliffs to make a well known area a lot harder. Think all three of us were DQ'd at the end... The lesson from this training is that I will probably have to start running with contact lenses because I'm really starting to struggle with reading small map details while running fast.
Session finished with a paddle at Staves. Good Thursday in my books.
Smashed myself a big time - decelerating before a lawn, slipped and managed to hit exactly the edge of a footpath with my left knee. Pretty bloody and painful...
Orienteering race 44:04  10.18 km (4:20 / km) +140m 4:03 / km
ahr:169 max:181 shoes: New Balance Vazee Pace
SSS #26 - Chatswood
A tough one. Clearable maybe in dry conditions, with no traffic and if you were a 33'min 10k runner. Think this was the first time I planned to skip four (!!!) controls. It has paid off well however. Got home with 550 and a minute to spare, 20 points ahead of Steve (interesting that we had an identical route, I just skipped #10 and #7). That minute would not have been enough to get any other control without loosing points on penalties.
Did a few mistakes/hesitations but apart from #25 (should have read the descriptions...), they were caused by inaccurate map or control placing (#2, #29, #21). I have not done any major mistake over 20sec, unlike most of the others.
Good, wet fun and pitch dark 10 minutes after I finished...
Garmin sync error grr, luckily I remembered the length.
Run (Road) 58:47  11.0 km (5:21 / km) +350m 4:37 / km
ahr:156 shoes: New Balance Vazee Pace
Running in a brutal storm and heavy rain, so awesome! Had no idea what to do or where to go so headed towards Mrs Macquarie chair, did a few efforts on the way, then ran to Rushcutters bay, did two reps on Loftus road, then bumped into Bull in front of his house who was just about to go for a run with his dog (he's back!) so I returned with him to Woolloomoolloo and did a few stairs reps with him there.
Exactly four years ago, we have landed in Australia. So instead of evening running I opted for evening feasting. Happy with the choice.
all weeks |