Running26:32 4.55 km (5:50 / km) +92m5:18 / km ahr:129 max:155
Orienteering19:44 4.53 km (4:22 / km) +83m4:00 / km ahr:163 max:181
Three short sprint loops in west cross. Feeling much better today, actually felt like I could push hard on the orienteering and in parts this was a completely new area for me. The big issue is getting confidence back before next Saturday.
Running27:54 4.66 km (5:59 / km) +121m5:18 / km ahr:132 max:163
Running15:15 2.96 km (5:09 / km) +21m4:58 / km ahr:129 max:146
Strength and Conditioning7:30 0.35 km (21:22 / km) +1m21:04 / km ahr:103 max:117
Some drills, generally fine but bum flicks (or whatever they are called) hurt the knee a bit.
Running46:03 9.19 km (5:01 / km) +153m4:37 / km ahr:150 max:179
Session of truth, 10 minutes tempo around singleton park and then three ~500m courses in the uni. First hard session back and just to see how everything responded. Tempo felt slow, couldn't get the heart rate up on the flat or down, felt like my legs were slow but probably to be expected. Noticed my slowness less on the orienteering, probably because I wasn't thinking about it and the knee was fine.