Flex N Stretch. Leader Shiree and another did UTA 50 last weekend so it was all UTA talk this morning. ALJ and I got super credits for knowing Hanny.
Running intervals 51:55 11.59 km (4:29 / km) +87m4:19 / km ahr:145 max:167 shoes: Nike Zoom Elite 9 Green
Ugh. Zoe's cold in my sinuses and feeling icky. Following the rule if its above your shoulders its ok to run I decided to do session anyway. Did 20mins at 3min50, proposed half pace, along half course round Black Mtn Peninsula. Had trouble keeping pace which I am hoping is because of the ugh-ness. Caught bus from National Library to work.
Running long 1:40:18 22.37 km (4:29 / km) +87m4:24 / km ahr:145 max:157 weight:77.3kg shoes: Pegasus32 BlackWhite
Only time for me to run today was while girls were at a party at iPlay in Belconnen Westfield. Ran from carpark down to LakeG and did clockwise laps of Lake G (3) before back up hill. Got progressively faster each lap without planning that too much. Michael Chapman, who I only vaguely know and runs a fair bit faster than me, was lapping anti-clockwise so we waved to each other twice a lap. Nice autumn day.
Orienteering warm up/down 22:29 2.55 km (8:49 / km) +58m7:55 / km ahr:111 max:147 weight:77.6kg shoes: Saucony Peregrine6
Warm up consisted of following kids round Blue course and going for a faster longer bit looking for Zoe and her friend Astrid who'd gone off course. All good.
Orienteering race 31:25 6.31 km (4:59 / km) +111m4:34 / km ahr:164 max:171 shoes: Saucony Peregrine6
Saturday event at Campbell park. Cant remember when my last orienteering race was. Had talked myself up with Marty last weekend so that seemed to motivate me. Lost a bit of time on longer legs when running too much and not enough keeping on straight line. Enjoyable.
Orienteering warm up/down 1:33 0.22 km (6:59 / km) ahr:123 max:134 shoes: Saucony Peregrine6
Another parent who I don't know so well had looked after the kids while I ran so I figured inappropriate to make him wait another 10mins while I did a proper warm down. So this was as good as it got.