Running1:06:32 [2] 10.74 km (6:12 / km) +161m5:46 / km ahr:157 max:184 shoes: Asics Gel Nimbus Lite 3
Nice hermi loop with Sash, Jura, Louise & Dash. Ankle feeling very good all day and early on on this, but tiny hints of weakness in the 2nd half, so a good reminder to keep up the lord's work.
Strength and Conditioning50:00 [1]
2x 8 Bulgarian split squat @ 20kg dumbbell. 4x 5 back squat @ 40, 60, 60, 70kg. Pull ups - 5, 5, 3. 3x 90sec core sets 3x 10 chest machine thing @ 25, 35, 35kg. 3x 5 bosu ball SL squats Lots other random mostly single leg stuff
Ankle is very much on the up. Feels a little weak at times while running, but mostly seems to be very good. I felt it at the end of the ultrasprint after all of the slipping on the hills and some falls, but it seemed to recover fine and felt all good today. I jarred it at one point today as well and it was a bit sore, but ran it off quickly enough and it has felt completely fine all day since. I did take one ibuprofen and one paracetamol before racing today, and two paracetamols before racing yesterday.
11 AM
Running10:45 [2] 1.34 km (8:01 / km) +16m7:35 / km ahr:157 max:164 shoes: Asics Gel Nimbus Lite 3
Orienteering1:19:19 [5] 9.51 km (8:20 / km) +360m7:01 / km ahr:168 max:183 shoes: VJ Bold X
Scottish Spring Long
Very solid outing in the forest. Just a big solid solo shift enjoying the forest and trying to keep the focus in check. Clean, fluid and moving alright pretty much throughout. I will have lost some time one lines and getting stuck occasionally, notably #2 and #13, but in terms of navigational errors, I would have totalled it at less than 30secs. So my bets orienteering performance for a long time in tricky terrain. I was very impressed by the times ahead because I felt alright out there even though I knew they would be going quicker.
Anyway, very solid for a solo shift, happy with all but getting nipped by 1sec to Ali! Should have put more in at the end. Also should have drank less yesterday but 6 nations triumph on St. Patrick's weekend called for Guinness.
Running35:23 [2] 5.63 km (6:17 / km) +194m5:22 / km ahr:150 max:171 shoes: Inov8 Parkclaw 260 blue
Lovely little run up to the Kintyre way from the bnb with Ali & Thomas.
12 PM
Running14:58 [2] 2.38 km (6:17 / km) +53m5:39 / km ahr:156 max:167 shoes: Asics Gel Nimbus Lite 3
Orienteering42:43 [5] 4.66 km (9:10 / km) +127m8:04 / km ahr:164 max:177 shoes: VJ Bold X
Scottish Spring Middle
Tried to be a bit aggressive. Found that difficult in really technical terrain, so the speed didn't really get rolling, but was fluid enough and had plenty of good controls. However bigger mistakes on #2, #16 and #19 with smaller ones on #1, #14 and a few others made added up to quite a lot. Got a glimpse of Fisher in the forest which was an impressively aggressive sight to behold. Brilliant.
Running27:40 [2] 3.86 km (7:10 / km) +63m6:38 / km ahr:121 max:150 shoes: Asics Gel Nimbus Lite 3
4 PM
Orienteering26:05 4.08 km (6:24 / km) +43m6:04 / km ahr:134 max:153 shoes: NVII Crazy Light XXC
Ultrasprint from the pub at half time in the Ireland game. Absolutely drenched so quick dry and change in the bathroom after. Lots of fun out there but incredibly slippery. Didn't have Si because I'd forgotten it, but wasn't too bothered, just did it all as one sprint. Big miss on the first control of the first loop getting into the scale, but after that I got control back and was pretty solid.
11 PM
Running5:21 [2] 0.85 km (6:17 / km) +2m6:12 / km ahr:152 max:159
Orienteering48:13 9.49 km (5:05 / km) +70m4:54 / km ahr:157 max:178 shoes: Asics Gel Nimbus Lite 3
FWTN at the exchange. Showed off my flat and car to the mass start crowd as I lead them through the first few and no.2 was place adjacent to my car. Fun. Got into it pretty well and fairly smooth, leading my phi loop with Tryner just behind. But then bottled it in the levels and went straight into the hotel's loading bay completely confused. The map didn't map the lower level which confused the heck out of me, but I had already run through an "uncrossable wall" on the map, so shouldn't have been going that way. The wall was actually on the level above so I never saw it. Not sure where I came in the end but went mostly fine after that. Jogged onto the pub after.