Orienteering 1:22:00 [3] 5.0 km (16:24 / km)
Walked the course the girls did last night and picked up the tapes that had been left at 2,8,9 and 10. I had no bad navigation errors! This is a first time! EVER! (I also recognized a few control sites and knew where the feature was - so perhaps that helped!). When the green seemed more overgrown that it should be I tried going round it and didn't come unstuck. Not sure what helped with this. I tried jogging on paths, and ran across one semi-open leg but the 'rubbish' underfoot still gives me trouble. When the ground was a challenge I tried 10 steps jog, 10 steps walk - not sure if this is going to help get across the rough stuff or not. Also paid attention to whether compass had moved when I did jog, since I think that happens sometimes. Don't know how the girls bomb around so quickly!
Running 35:00 [3] 5.0 km (7:00 / km)
After I finished walking the orienteering course I felt like a run. I tried the run/walk feature of my watch. I did 12 repeats of 2 minute run and 1 minute standing still (after years of jogging/walking recovery I think it is time to try REST!). Afterwards I noticed that my heart rate did really drop when I stood still (unlike when I just ease off) and that it went down to just over 60% of 170 maximum, so that would be in the recovery zone. I also found that on the run segment my cadence dropped after about 1 minute, regardless of incline, and this corresponded to pace drop. I'd probably started too fast? As I did more and more run segments the terrain leveled out and I also tended to start each one faster and faster! probably contributing to the pace drop after about 1 minute. Not sure if it is better to try and run them more evenly, but slower, and gradually progress to a faster overall pace; or just keep bashing out as hard as I can and see if I can hold on longer each time, perhaps working on things like concentration that seems to drop off too.