Walking1:48:06 4.74 km (22:49 / km) +99m20:40 / km ahr:79 max:110
Sheldon Forest with Oscar
10 AM
Running warm up/down 4:30 0.84 km (5:23 / km) +21m4:48 / km ahr:133 max:144 shoes: Salomon Xscream
Orienteering (Sprint) 21:14 3.99 km (5:19 / km) +54m4:59 / km ahr:169 max:185 shoes: Salomon Xscream
NSW Sprint Champs Ran fast but a lot of stopping, which shows in the splits. Overall probably not a bad approach knowing that the only way i'll podium at this level is to take the risks, but could have done better i think. To improve i don't think legspeed is a problem, i probably just need to get better at quick attention to detail, which would only come from doing exercises and putting more value into sprints (maybe looking at a sprint map in the last 3 months...)
Main errors were 9(35s) - correct navigation, but couldn't see the control hidden behind a bin, so thought i must be in the wrong place. stopped, ran west, then back to the control and saw it. 7 - took a little opening next to the tennis court which was marked OOB. DSQ 23 - took another little opening next to a hedge which was marked OOB. DSQ 12(25s) - ran past the underpass as it was a doorway and looked like i probably shouldn't go through, then turned and went back 14(30s) - slow exit, then got a little ahead of myself on the map and had to relocate a bit
TrailRunning long 1:57:46 16.9 km (6:58 / km) +304m6:24 / km ahr:147 max:170 shoes: Salomon Xscream
GNW with keelan, pymble to chatswood. about halfway through, the inside outer wall of my shoes came loose somehow and the hard heel support was cutting into my foot. I managed to get through by cramming 2 gel packets between the shoe and my foot. Felt good for the first half, but slow and low energy for the second half. R hamstring mild cramping, hopefully will feel good by IM.
Supposed to be 90mins steadystate while oscar slept, but felt very over it after 30 mins. had a rest but wasn't any more into it when i started again. Legs pretty fatigued, so i'm ok with skipping this one, although it was a good opportunity for a session. Not recovering very well at the moment as Oscar isn't sleeping well at nights. Watching Full Metal Jacket.
Truuli trainerroad. Technique session with formsprints, cadence intervals and quadrant drills.
4 PM
Running intervals (Monas) 31:34 7.63 km (4:08 / km) +18m4:05 / km ahr:150 max:182 shoes: Adidas Adios Boost
Monas at erskineville outside the fence. Hard to do any analysis with bad HR readings and not great GPS paces, but looks like ons were close to 3:20 and offs close to 3:45, so on target. Missed the 3rd interval as i didn't hear the beep over my headphones.
Trainerroad "Sonora -1". overFTP intervals of various lengths and power. as expected (and is the pattern for anything over ftp) this absolutely smashed me over and over. Had to break up almost every interval after the second to be able to hold any sort of power. Happy to think that this is probably my last supra-threshold session on the bike for a while.
8 AM
Running6:34 [3] 1.41 km (4:39 / km) shoes: GT2000 WhiteOrange
To the dentist
Running24:05 [3] 5.3 km (4:33 / km) +53m4:20 / km shoes: GT2000 WhiteOrange
Relaxed runcommute from the dentist
5 PM
Cycling (Commute) 26:45 [3] 9.15 km (20.5 kph) +150m
Cycling55:09 [3] 20.19 km (22.0 kph) +203m shoes: Specialized TriCross
Commute via centennial park Such a big speed difference between the cross bike and the TT. Pushed it for one lap on the cross (granted, with platform pedals and a backpack) and was a full minute slower than pushing it on the TT in position.
1 PM
Running8:38 [3] 1.74 km (4:58 / km) +29m4:36 / km
Swimming36:06 [3] 1.95 km (18:31 / km)
2k nonstop a bit slower than last week unfortunately
2 PM
Running6:48 [3] 1.62 km (4:13 / km) +15m4:02 / km
5 PM
Running tempo 51:56 [4] 11.69 km (4:27 / km) +156m4:10 / km shoes: GT2000 WhiteOrange
Warmup then 8k-ish at tempo with work backpack. Felt like bailing every single km, and had to bargain with myself to get through the 8k. Form didn't feel great after the first 2k but a great session to have gotten through at that speed on tired legs.