Orienteering intervals 40:00 [4] 7.27 km (5:30 / km) +175m4:55 / km
No AV Relays for me after so many races in the last month, and more to come in the next fortnight. However, I did manage a tough terrain interval session. The Melbourne Forest Loop course continues to be tougher than I can ever remember, with many of the minor trails from past season covered with thick long grass, oversize shrubs and fallen timber. I completed the 6 sectors as intervals with a combined time of 40 minutes. Far slower than the 36 minutes continuous efforts that I could manage a couple of years ago in drought conditions. Some of the hills were barely runnable. The grass seeds are also a really annoying to get out of your socks.
Running warm up/down 5:16 [2] 0.97 km (5:24 / km) +22m4:52 / km
Running intervals 1:05:56 11.7 km (5:38 / km) +110m5:23 / km
Descending Set
1500m, 1250, 1000, 750, 500, 250
5:15 4:13 3:13 2:24 1:34 43
A good start, but it was tough to keep up the high pace after a big week of racing.
Orienteering race 41:12 [5] 6.66 km (6:11 / km) +244m5:14 / km
Australian Middle Champs - Marginata, WA
5th place in M21E
A good run. I struggled for pace early in the rough rocky ground, but I ran strongly in the second half and made up a few places.