Running10:43 1.86 km (5:46 / km) +18m5:29 / km ahr:129 max:166 shoes: Salomon Speedcross 4
Warm up out and back along Ridley Rd and a little off the road on the way back. Felt good.
Orienteering54:23 8.73 km (6:14 / km) +211m5:33 / km ahr:153 max:177 shoes: Salomon Speedcross 4
Long SOL at Calophylla, H1. Felt pretty good physically and had a mostly good run. Only real mistake was on 3 where I think my route choice was poor, going left through the clearings past 11, and I also mistook a little bushy section in the middle of the clearing for the green strip on the edge so stopped in said green strip, about 100m short of the control, for a bit. At least I stopped and worked it out calmly so minimised the losses. Not sure what I lost, maybe as much as 30 seconds. [GPS shows I was 32 seconds faster running right past 3 going from 11-12 than I was for the same stretch going into 3 the first time] Had a couple of other spots where I didn't pick the best line, running through some rocks I could easily have avoided. I think both times I was trying to plan ahead a bit too much. I was trying to make an effort to be a bit more aggressive by making more decisive plans. Overall I was pretty happy with it but there were a few times when I struggled to commit to one plan.
Running40:00  6.01 km (6:39 / km) +2m6:39 / km ahr:138 max:172 shoes: Adidas Solar Glide
Very slow recovery jog around Perry Lakes and McGillivray while Liam was being hitting partner for Daman's private lesson. From what I saw at the end, it looked as though Matt was giving Liam plenty of instruction too. Right Achilles a little sore at times.
Orienteering intervals 1:00:40 10.62 km (5:43 / km) +7m5:42 / km ahr:143 max:181 shoes: Adidas Solar Glide
6x1k orienteering intervals at Cliff Sadlier Park with about 1:30 rest. 3 courses done once in each direction with tRicky going the other direction at the same time and Sten and Andries doing likewise on another course. Much easier to stay motivated for this than running laps around the soccer ovals. Felt as though I went a bit too hard on the first couple and struggled on the third then steadier through the second half. A few twinges from the right Achilles on the last effort.