Running warm up/down 23:00  3.3 km (6:58 / km) +30m 6:40 / km
ahr:135 max:165 shoes: Asics DS Trainer 19
Tried a warm-up with a more progressive loading of the achilles: walking, slow calf raises, skipping (like with a rope), then jogging. It might have helped, the achilles started to become bearable after only 11min.
Orienteering race 17:12  3.5 km (4:55 / km) +50m 4:35 / km
ahr:173 max:181 shoes: Asics DS Trainer 19
Sprint Canberra race #5 - MP! A great course with an ok performance ruined by a couple of brain farts. My game plan was to focus on being really smooth with good flow and planning ahead to make up for my diminished fitness. I did this quite well through until 11 where I guess I was starting to push a bit harder and after glancing at the leg I thought I knew where it was. It turns out I didn't and had run 90 degrees the wrong way for 50m before I realised my error. I stopped executing my game plan about here and while trying to go hard through the subsequent technical section I skipped #17. A bit annoying but some positives from this anyway: the first half of the race was good and my speed wasn't completely terrible.
Spoke to Cathy after the race about the lack of progress with my achilles. We're going to get an ultrasound done to check for anything else going on.
Running warm up/down 10:00  1.85 km (5:24 / km) +30m 5:00 / km
ahr:146 max:168 shoes: Asics DS Trainer 19
Pretty cooked. HR soared just jogging back up the hill from the lake.