Running48:19 8.0 km (6:02 / km) +142m5:33 / km ahr:120 max:128 shoes: Tarkine Goshawk
Night run with Matt. Just made sure we went far enough to do more than Rachel had in the morning. Felt pretty slow, I think Matt was suffering a bit from not having run much recently with the whole family getting COVID.
Ascend physio gym session with Liam straight after another visit to the knee surgeon. Knee surgeon sounded more positive about the possibility of avoiding surgery altogether this time. Going to continue with the strength training and load management for another 6 months with a goal of getting back to competing in summer pennants then get another MRI to help assess how the knee is coping. Started on some barbell squats and deadlifts this time.
Running6:58 1.27 km (5:30 / km) +6m5:23 / km ahr:126 max:141
Orienteering race 31:02 5.15 km (6:01 / km) +110m5:27 / km ahr:152 max:160 shoes: Salomon Speedcross Black
Middle distance SOL at Wundabiniring Brook. Started 2min after Liam. The first few were very open and Liam made a small mistake leaving the start so I had him in sight early and caught him at 5. We were together on the long leg to 7 where I was a bit nervous but hit it pretty well in the end. Passed Pat and started to pull away from Liam to 8 & 9. I thought Liam would catch up again on the climb to 10 but he was no faster than me and couldn't see me after that. No problems after that apart from being old, fat and slow. Thought I might be some chance on the finish split when I spotted the flag early so put in a bit of effort but Liam still got me by a couple of seconds.
Running31:30 6.1 km (5:10 / km) +132m4:40 / km ahr:133 max:147 shoes: Brooks Glycerin 17 Black 2
Easy run around Perry lakes while Liam had a tennis lesson. Turned into more of a steady run because I was trying to run with better form to see if it helped my foot. Not sure if it did, just low level pain fairly constant throughout. Disturbing how fast 5min/km feels.