Running1:10:00 [3] 12.2 km (5:44 / km) +930m4:09 / km shoes: Saucony Triumph 19 #4
steady treadhill. 4 x ( 5 mins @ 5%, 10%, 15% staying at 4min/s GAP). Decent bit of work, took a while to get going but felt decent in the second half. 15% always the hardest even if they are relatively the same, maybe showing I struggle more on the steeper stuff. Mentally bit tough as always but had a lantern rouge shuffle on which made it manageable. Felt useful this, will do again
5 PM
Strength & Conditioning1:03:37 ahr:88 max:135
standard core & glute stuff + some short, light lifting in an attempt to minimise DOMS when I get back to it on Thursday
Running warm up/down 14:02 2.58 km (5:26 / km) +27m5:10 / km ahr:144 max:163 shoes: Saucony Triumph 19 #4
Orienteering (Sprint)16:13 2.52 km (6:25 / km) ahr:152 max:190 shoes: Adidas Takumi Sen 8
2 x mass starts. Fast running, think I did some ok orienteering, missed maybe a couple routes but nothing major. Encouraging to be running that quick
Running13:38 2.37 km (5:45 / km) +15m5:35 / km ahr:137 max:154 shoes: Adidas Takumi Sen 8
Collecting, driving, jogging
Orienteering (Sprint)14:36 2.5 km (5:50 / km) ahr:146 max:182 shoes: Adidas Takumi Sen 8
2 more. Less good, messed up the first control of both so just chasing from there for both
Running warm up/down 7:47 1.54 km (5:04 / km) +19m4:46 / km ahr:139 max:150 shoes: Adidas Takumi Sen 8
1 PM
Running warm up/down 15:28 2.92 km (5:17 / km) +13m5:10 / km ahr:138 max:156 shoes: Saucony Triumph 19 #4
Orienteering (Sprint)34:28 7.22 km (4:46 / km) +26m4:41 / km ahr:164 max:187 shoes: Adidas Takumi Sen 8
3 courses. Decent, bit leggy but still moving well enough while feeling in control. Felt like some good orienteering, flowing nicely and planning ahead well, will have to see how the routes were
Running warm up/down 12:50 2.02 km (6:21 / km) +7m6:14 / km ahr:134 max:146 shoes: Adidas Takumi Sen 8
Shuffle wd collecting with euan. Pretty knackered but a good training camp, lots to take away. Body feeling generally ok, quads and hammys both feeling used, as expected. Didn't notice the knee running really and looking pretty much normal again
Orienteering (Sprint) warm up/down 12:15 2.4 km (5:07 / km) +23m4:53 / km ahr:161 max:176 shoes: Saucony Triumph 19 #4
Mare with the public transport (for the second time in 12 hours) so got there late. Jogged the first 2 courses for a wu
Orienteering (Sprint)16:20 3.59 km (4:33 / km) +28m4:22 / km ahr:176 max:188 shoes: Saucony Triumph 19 #4
2 courses at tempoy effort. First one some mad multilevel stuff which was good fun. Went decently other than overcomplicating 5 and not realising 9 was literally inside of a building. Second one easier and went well
Orienteering (Sprint) warm up/down 11:18 2.16 km (5:14 / km) +8m5:09 / km ahr:153 max:166 shoes: Saucony Triumph 19 #4
Collecting
2 PM
Running warm up/down 11:36 2.53 km (4:35 / km) +14m4:28 / km ahr:156 max:174 shoes: Saucony Triumph 19 #4
Orienteering (Sprint)38:52 5.7 km (6:49 / km) +64m6:28 / km ahr:157 max:199 shoes: Adidas Takumi Sen 8
3 x trains. First one decent, second a bit messy then good last one. Running with jonny and will in the second half of the last one, tough but doing my own orienteering which was positive to take away. Good session
Running warm up/down 16:27 2.93 km (5:37 / km) +48m5:11 / km ahr:148 max:169 shoes: Saucony Triumph 19 #4
Running40:48 8.94 km (4:34 / km) +99m4:19 / km ahr:159 max:176 shoes: Salomon Sense Ride 4
Easy pre travel. Bit tired but not too awful. Knee similar. Seems to be fine running and only sore when fully bending it so think it should just keep getting better gradually. Still a touch swollen but mostly down
