Running24:13 [1] 3.97 km (6:06 / km) +39m5:48 / km ahr:146 max:166
Recovery pace along the river
6 PM
S&C40:00 [3]
Warm up on the bike and my balance exercises to start off. Bit of everything tonight, including arms which is v rare. Cut short to get a good stretch session in
Stretching/rolling20:00 [1]
Muscles very tight after the weekends downhill courses
Running3:04 [1] 0.58 km (5:16 / km) ahr:136 max:152
1 PM
Orienteering40:12 3.74 km (10:44 / km) +191m8:33 / km ahr:155 max:180
Pannanich - jog up to the top then bit of a line course then a lush control pick - pushed the speed this time on the downhill legs as I felt more confident after the balmoral training. Ended up too high for a few controls but at least that’s better than being too low
Orienteering1:10:59 7.45 km (9:32 / km) +367m7:39 / km ahr:169 max:184
4x downhill courses at balmoral with a longgg jog back up to the top cairn each time. Was really fun but taking it slow to keep ankle safe in the rocky areas. Bit gross but saw deer organs on the path?
2 PM
Running4:11 0.31 km (13:40 / km) ahr:146 max:179
Orienteering44:18 5.43 km (8:09 / km) +95m7:30 / km ahr:172 max:189