Running58:23 6.72 km (8:41 / km) +444m6:32 / km ahr:160 max:188
Ran to the hill on the BP from twin bridges up the east side of Lynn Canyon. Did 5 intervals - the hill section is 260m long with 60m climb. They've put in a bunch of stairs at the top since I was last there.
2.10
2.19
2.30
2.29
2.37
with 3.30 rest except closer to 4min for the last one.
Did too many I think, could hardly jog home. Forgot to account for that part.
Orienteering16:36 [4] 3.73 km (4:27 / km) +37m4:14 / km ahr:177 max:187
WET Barnett Marine park - Memory O spent around a minute looking at the maps (3 short stops over 24 controls). Ran hard 4:19 in zone 5 :o. knee still sore
Running59:18 [3] 9.66 km (6:08 / km) +191m5:35 / km ahr:163 max:187
Ran up to rice lake (the long way because of tourists) 18:20, then 3 loops from one trail head to the other (~1.2 km) then walked the remain 300m to rest (around 3:40 rest). Times: 5:27, 5:20, 5:23. Then home (~18min again) Knee quite sore again