Running53:49  9.27 km (5:48 / km) +91m5:32 / km shoes: Saucony Triumph ISO 2 Blue
Easy lap around the outside of KP with Rachel after tennis was cancelled because of the rain. Heel feeling better than I thought it would after yesterday's sprint but I was struggling to keep up with Rachel.
Running warm up/down 15:57  3.0 km (5:19 / km) +1m5:18 / km shoes: Saucony Triumph ISO 2 Blue
Decided I should do a proper warm up this time so ran down past the tennis club and around the ovals.
Orienteering race 15:58  3.36 km (4:45 / km) +2m4:45 / km shoes: Saucony Triumph ISO 2 Blue
NavDash ECU Mt Lawley.
Nothing much to report really. Reasonably straight forward course and didn't really have any problems. Didn't feel very fast but kept going ok. Did see Russell Buchanan go into 10 through the out of bounds but judging from the splits he must have gone back around the legal way when I told him. A little surprised to be within a minute of Sten and Ricky but I guess they are not in peak form right now either.
Running warm up/down 8:47  1.34 km (6:34 / km) +6m6:26 / km shoes: Saucony Triumph ISO 2 Blue
Little jog around the lake on the other side of the campus with Rachel.
Running tempo 49:09 9.7 km (5:04 / km) +102m4:49 / km shoes: Saucony Triumph ISO 2 Blue
GA's 5/8 surges 1-4 (of 7). Did it in daylight today which felt a lot easier in some parts, particularly the sandy track heading towards the DNA tower and down the broadwalk. Felt I was having to resist the urge to push harder on the last effort rather than having to concentrate to keep pushing. Signs of progress.