Orienteering race 5:50:16 46.42 km (7:33 / km) +975m6:50 / km ahr:149 max:173 shoes: Salomon Xscream
Lane cove 6hr rogaine with prong Started quite fast and was pretty concerned about whether i'd be able to keep it going, especially when it quickly became apparent that it was going to take the full 6hours. Hamstring and hips felt touch and go quite quickly. (Thankfully) at around 3hours Prong started feeling pretty flat and was having trouble with an ankle, so we slowed down significantly, cutting off 5 or so controls on the way back to the finish. Cracking day and a well set course I think, considering what the setter had to deal with (no bashing in LCNP etc), although it did still mean more than half of it was on road.
TrailRunning1:35:50  15.21 km (6:18 / km) +175m5:57 / km shoes: Salomon Xscream
Had a faff-tastic work thing at kogorah so left early and ran home with Brad via the wolli track. Nice for something different, TVT is what it is, short, spider-ey and not super interesting, but is convenient for some trail time on occasion. right calf still a bit fatigued from legwork on tues, hamstring just seemed to hold up ok (slower speed helped)
Strength & Conditioning 33:11  3.65 km (9:05 / km) +19m8:51 / km shoes: GT2000 Orange
Erskineville oval. Had planned on doing laps mixed with stairs, but hamstring is still a bit too done. So instead did a lot of random legstrength stuff on the stairs in the grandstand. eg lungewalks up the stairs, 10 calf raises on each stair, side lunges up and down the stairs, split squats etc. good session and legs were pretty dead for the run home.