In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering||1|| 1:02:13|| 4.87||(12:47)|| 7.84||(7:56)|| 322||15 /||18c||83%|
| ||Running||1|| 59:29|| 7.4||(8:02)|| 11.91||(5:00)|| 204|
| ||Total||2|| 2:01:42|| 12.27||(9:55)|| 19.74||(6:10)|| 526||15 /||18c||83%|
|averages - sleep:9|
Running 50:39  11.0 km (4:36 / km) +160m 4:18 / km
ahr:158 max:175 shoes: Ascics Gel-Pulse 7
Revisited my usual Panaorama loop with Dave then out to Saxton and back along railway reserve. Skipped lunch today due to 1pm meeting that I rushed to get to = dying from lack of energy after half an hour.
Running warm up/down 8:50  0.91 km (9:44 / km) +44m 7:49 / km
ahr:136 max:150 shoes: Ascics Gel-Pulse 7
Orienteering race (Grampians Rogaine) 1:02:13  *** 7.84 km (7:56 / km) +322m 6:35 / km
ahr:160 max:194 spiked:15/18c slept:9.0 shoes: Icebug Acceleratis
Great rogaine planned by Megan, some fun controls forcing careful navigation. Feeling the lack of training from the last fortnight on the hills. 3 errors and 2 min late, so not a great performance. Was pleased to spike all of the first controls in the mass start without getting distracted by others - improvement in that respect.
One due to missing a junction in the dark, then during recovery I didn't take my planned route, missing a control. One due to poor nav, and one due to putting the map away to run hard without looking at it closely enough. In summary: look at the map more.
all weeks |