Orienteering1:40:44 7.98 km (12:37 / km) +260m10:51 / km ahr:119 max:169 shoes: Salomon Speedcross 4
Training at Little Nganga. Map walk with a group up to the start followed by an attack point exercise with Isaac, who did really well. We started a few minutes after Alastair and Joseph and expected to pick them up but saw no sign of them. When we finished nobody else had seen them at all either so I headed back out to look for them. Everybody had gone through when they overshot 3 by a long way but they were back on track when I found them near 6 so I followed them around the rest of the course giving a little advice along the way. Right achilles a bit sore by the end. Actually, it was sore before going back out to look for Alastair and Joseph.
Cycling57:34 12.4 km (12.9 kph) +90m ahr:114 max:157
Miserable ride over to Lake Monger and back with Amy.
Cycling1:40:17 40.94 km (24.5 kph) +272m ahr:127 max:183
Miserable ride around the river by myself.
Padel tennis. Two fast 4 sets with Amy against Liam & Rachel which we lost 0-4 1-4. Swapped teams to even things up a bit which worked much better, largely because Amy played a lot better I think. Rachel & I won a set 4-2 and then lost one 3-4. Had a couple of really good rallies. Achilles was feeling good early, but not so good after the good rallies.
Running16:10 2.97 km (5:26 / km) ahr:122 max:131 shoes: Brooks Glycerin 15 Black
3k around the ovals with Amy to give her an idea of how to pace her school cross country in a week or two. I think she got it pretty right today. Right achilles pretty sore, mostly on outside of achilles and around below the ankle.
Cycling16:12 ahr:106 max:154
Just a little extra exercise on the mag trainer after the run.
Running tempo 51:57 10.05 km (5:10 / km) +150m4:49 / km ahr:138 max:155 shoes: Solar Glide Blue and White
Zamia trail tempo while Liam had his private lesson. Felt quite good for most of this but my right achilles was getting pretty sore by the end and my heart felt a bit dodgy on the warm up. Warm down along Oceanic Drive was feeling easy going relatively fast but that is where my achilles really started to get sore.
Running52:17 10.03 km (5:13 / km) +112m4:56 / km ahr:129 max:139 shoes: Brooks Glycerin 15 Black
Easyish lap of KP while Liam did strength & conditioning. This was much faster than I thought it would be, which was a nice change from the norm. I was trying to look at my watch up near the top but it was a bit dark to see it properly. I thought it said 5:31/km but that didn't seem plausible as I felt as though I'd been going pretty slowly and it had been almost all uphill so I decided it was probably a 6 in front but in fact it really was a 5. Achilles heels sore all the way but getting less sore by the end.