Orienteering16:48 2.98 km (5:39 / km) +34m5:20 / km ahr:163 max:175
BF prologue Pretty clean run i think, which is rare for me. One route choice mistake thinking maybe i could get through a patch of dark green then changing my mind. Outsprinted Brooner to the finish. never forget :)
Orienteering17:34 2.8 km (6:16 / km) +40m5:51 / km ahr:170 max:181
BF Sprints final. Started a 30s or so behind Nea who made 30s more error than me to 2. From there i followed Greg and her to 14 (occasionally got out in front but my nav pulled me back pretty quick). Route choice mistake to 15 (the top guys spotted the gap in the cliff) and lost some time on both Greg and Nea there. From there i was 10s behind or so but catching them for speed but they made a small mistake at 18 and I luckily was able to come through. 6th or so overall i think.
Nea was moving, i would have lost 2 mins or so if i hadn't been following her.
TrailRunning2:18:56 20.54 km (6:46 / km) +322m6:16 / km ahr:141 max:161
wolli creek and bardwell valley with Brooner. The bardwell trail behind the golfcourse was even more overgrown than normal... i think they re-landscaped the area by the golfcourse so it doesn't look like a trail from there.
Running hills 1:06:00 10.75 km (6:08 / km) +542m4:54 / km ahr:157 max:180
50mins continuous hills locally. Think this is the steepest i can find locally. One is 14% 22up, other is 10% 22up. Could make it a little more efficient just doing the 14% one, but would also be even more monotonous...
Really nice session to get through. The normal hill hunting/loops i do you really do lose a lot of time between each one/doing ones that are not-as-good. Steep enough that i could practice a lot of hiking, and legs pretty effected. music was good.
Other thing to try locally is hartil-law av, which has path up and stairs down, and a little higher.