Orienteering58:00 [3] 7.0 km (8:17 / km) shoes: Saucony peregrine grey
Jim sawkins handicap at the sand hills. Really fun, mass start so lots of people around. Managed to get the second last control at the front so did ok in the end. Wasn’t fast (was feeling really tired after last couple of days running) but navigated ok.
Running long 1:35:28 [3] 16.12 km (5:55 / km) shoes: Saucony peregrine grey
Long run in the late arvo with Shannon. It was pretty cold and wet and got a bit dark but quite fun nonetheless, all my niggles were feeling ok. Ran the ridges down to north Lyneham.
Running intervals 51:30 [4] 9.18 km (5:37 / km) shoes: ASICS gel 2000 Black/pink
Ints on the ovals during the day. Nice to not run in early dark but it was still pretty cold and windy. Did 6x3’ (1’), 2’ jog then 4x15” (45”). Was a bit tired but pace ok (4:16-4:38 depending on headwind!).
Lots of riding today- rode out to stromlo then did a fun lap around the single tracks (up to top, down skyline), watched Zoe run xc then rode to work and home.