Running42:27 10.01 km (4:14 / km) +20m4:12 / km ahr:150 max:160 weight:75.5kg shoes: Nike Pegasus 33
Work thing in Kingston so when it was finished rolled around East Basin. Pretty warm day (27?) but wasn't too bad by the lake and with shade of trees. Didn't se a snake like last time so that was helpful! Legs still a bit weary from weekend.
Running intervals 45:39 9.48 km (4:49 / km) +157m4:27 / km ahr:149 max:168 weight:75.6kg shoes: Mizuno Sayonara 3
Wasn't 100% on doing intervals or not after race so did Mona Fartlek on Pinnacles. The 'in between' session. Was a good choice as felt 'in between' recovered and not recovered from sunday. Slow pace but got through it. Felt like body very upright (a good thing) following core work.
Running warm up/down 21:27 4.18 km (5:08 / km) +80m4:41 / km ahr:135 max:153 weight:75.3kg shoes: Peregrine7
Marty suggested Run with the Wind Fun Run on Friday so agreed to head out. We got there way too early - Marty likes to be early - and did longish warm up. Had to stop frequently with people thanking Marty for coming, autograph and photo. Really. I felt celebrity status for being his sidekick.
Running39:58 10.01 km (4:00 / km) +224m3:35 / km ahr:170 max:178 shoes: Lunar Racer3.2 Yellow
Run with the Wind 10k. Very hilly 10k. Did it two years ago and cam about 6th, this time Marty encouraging me to go for 3rd. First 1.5k was downhill where all and sundry took off. Brucie Graham was there and thought I might be competitive with him but he was closer to Marty than I was to him and I turned in 4th about 40m behind 'ANU Triathlon' guy.
Next 2k or so long grind up hill and decided to try and pull up beside ANU guy as could run with him and challenge for 3rd. Caught him about half way up hill, he put on a little surge but then started to drop back. Bruce and Marty fair way ahead.
Crested hill and I had a gap on ANU guy so pushed on fairly solid rather than wait. Got a good gap and decided only way he was gonna catch back up to me was if I blew up so changed strategies a little to push on for the downhill and flat but conserve on the ups. Hill from far turnaround was brutally steep.
Stayed solid through next section, conservative on hills, and at final turnaround was feeling pretty good. ANU guy had gained a little on me and there was another guy with him so put the foot down a bit. Mostly downhill to the finish and final look over shoulder at last 500m and things looked pretty safe. Got a cheer for 3rd and pleased to sneak under 40. Last time did 42.something and had a good run so big improvement. Conditions a little better this year. Even more pleased to be part of presentation with Marty 1st, Bruce 2nd and muyself 3rd. Received oversized novelty cheque for $100 which will be kept for long time as my only ever cash earning from running. Good day out!
Running warm up/down 15:29 2.85 km (5:26 / km) +50m5:00 / km ahr:137 max:149 shoes: Peregrine7
Cool down with Marty, Liz Humphries and ANU Triathlon guy whose name turned out to be Jonathan and he's never done a triathlon in his life but got the free t shirt. Nice work.
Orienteering51:48 10.31 km (5:01 / km) +148m4:41 / km ahr:144 max:158 weight:75.3kg shoes: Saucony Peregrine6
Gave Marty a hand with some orienteering training. He did the Aranda NOL courses again with some small tips from me. I had a map in hand but just sort of trotted round in the corner/middle of the loops watching Marty's progress.