Strength. Stepups, 1leg squatsits, sideplanks, pushups, deadlifts, etc. Interesting experiment with stepups, if you keep your lower leg really far forward (underneath the step), it makes it tonnes harder
TrailRunning2:23:33 22.16 km (6:29 / km) +323m6:02 / km ahr:146 max:171
St Leonards to Taronga via flatrock and middle head with Jack and Brooner. Felt good, pretty nice inoffensive route. Some nice little bushbashes and coasteering, including one that i THINK connects balmoral to middle head without the stairs, and around the bottom of the spit.
Running5:39 1.05 km (5:23 / km) +10m5:09 / km ahr:123 max:137
Orienteering race (SSS) 43:15 10.04 km (4:19 / km) +102m4:06 / km ahr:157 max:180 shoes: GT2000 WhiteOrange
Chatswood. Deciding to go despite the downpour (and the resulting >1hr train each way) Weather wasn't too bad running, but CRAZY slippery (in part from my worn down shoes), almost ate shit probably 10 times. Ran well, but conservatively. No real mistakes. Skipped 2 10pters and came to a point where i had to decide whether to skip a 30pter. Should have gone for it, but knew Richard had 550 so felt i'd learnt my lesson from last week. Turns out i should have gone for it, as i cruised easily back 2 minutes early, would have only taken 3 mins to get it or so, so net 20pts. Glenn got 10 more, so a bit of shoulda-coulda-didn't. damn. Think it was good to not go ALL out, recovery feels a lot better.
Running5:00 0.9 km (5:32 / km) +12m5:11 / km ahr:151 max:168
Some drills with paddles to work on my catch, single arm lengths mixed in with lengths paddles on paddles off. Single arm felt better towards the end, although I seem to sink on L side breath. Catch and pull works better if i visualise pulling horizontal to the water rather than down my body. Speed still seems quite slow, i recall doing 1:40s before Swimrun aus, but hard laps seem to still be around 1:50-1:55 atm (although admittedly does feel easier/more efficient). Might have to do a bit of a timetrial for a real test.
Running10:30 1.71 km (6:09 / km) +21m5:48 / km ahr:125 max:143