Shocking. SA sprint champs. I was so unfocused and honestly made so many errors. Running section out by the oval was bad I couldn't push myself harder. I also ended up completely missing a big purple out of bounds line. Oops. Just need to focus on spending more time looking deeply at controls instead of control flow first. You can only run as fast as you can navigate. Checking control descriptions when you are not certain of control location!
Was alright-4 seconds slower than pb. First km was slow over 5:30(though probably lost 10 seconds getting held up and caught by people a the start). second and third km were around 5:25. The fourth was around 5:3 and last was 5:11. I definitely think theres room for improvement.
Forgot my watch. 2km warmup. 2x400, 2x300, 2x200, 2x100. All with decreasing rest(starting with like 70 seconds rest on 400s). Then warmdown. Took it slow(time trial Saturday) .
sprint nav training 20:00 [3] 2.0 km (10:00 / km) (rest day)
Relay training at Apex park. Two loops(missed last cos had to leave early) approx .7-1km(idk) each. 9mins and 7mins for loop 1 and 2 respectively . Pretty clean-some poor choices coming down into creek instead of running round. Slower pace.
Morialta hill training (Hill intervals) 55:00 [4] 7.3 km (7:32 / km)
2km warmup to start. 6x1min intervals uphill. Jog back down as rest. Then loop back down for warmdown. 7.4km-ish total. Felt slow. First interval was furtherest distance of all.