In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering||2|| 6:48:40|| 39.01||(10:29)|| 62.78||(6:31)|| 1374|
| ||Run||2|| 47:05|| 7.83||(6:01)|| 12.6||(3:44)|| 162|
| ||Total||4|| 7:35:45|| 46.84||(9:44)|| 75.38||(6:03)|| 1536|
Orienteering race (Road/Trail) 6:04:08  52.7 km (6:55 / km) +1182m 6:13 / km
shoes: Inov8 Race Ultra 290
6hr Lane Cove Metrogaine with James and Steve
Totally underestimated the course! Thought we'd be back with time to spare but ended up 4 mins late after leaving out two controls. The course setter really made the most of the map, setting controls on all those little beaches, jettys... So we were going up and down all the time - exhausting! Of the 52k good 40k was on roads so my choice of trail runners was not ideal, my feet were nearly cramping from around 35th km.
Otherwise felt reasonably ok, getting pretty flat towards the end. James and Steve didn't look very fresh either so we slowed down quite significantly in the last third - I very much liked that.
Nutrition: 1 Cliffbar, 1 gel, small pack of chips, can of coke and around 2.5 litres of water (0.5 of which were electrolytes)
Run (Road) 17:05  5.4 km (3:10 / km) +85m 2:56 / km
shoes: New Balance Vazee Pace
From/to North Ryde train station.
Had a late work meeting at St Leonards so had to change at toilets and then run with a bloody heavy backpack.
Orienteering race (Road/Trail) 44:32  10.08 km (4:25 / km) +192m 4:02 / km
ahr:175 shoes: New Balance Vazee Pace
SSS #21 - Macquarie Hospital
Great, entertaining course by Steve - streets, trails, streets, trails, streets, park, streets, park...
Started anti-clockwise (4, 22...) and eventually left out the controls around the assembly area 3, 2, 11 - I was done and couldn't be bothered by going overtime. I would have done 580 (with 11) but unfortunately my brain switched off on the way to 17 where I went down a wrong street.
That's three o-wins in a row - good recovery from Cradle.. :)
Run tempo (Road) 30:00  7.2 km (4:10 / km) +77m 3:57 / km
ahr:165 shoes: Under Armour Bandit 2
20 min Mona's fartlek (approx. 5.3km)
Right achilles still stiff so wasn't going too hard but still decent efforts
all weeks |