Orienteering race 41:06*** 5.45 km (7:32 / km) +172m6:31 / km ahr:155 max:166 shoes: VJ Integrator 2017 dobs
Very enjoyable final night-O of the series, despite the rainy start. No warm up and a very stiff back meant a slow start to #1, but it was long leg, so I was moving OK by the time I got there. Quickly found myself in a pack with Steve Nic and Fanni, which largely kept regrouping until Fanni made a break for it after #12 and promptly went AWOL. I stuck with Steve - I will freely admit the tow in the hard stuff! - and we finished together. Great fun; sorry to now have to hang up the head torch until next season. TRIMP 106.4.
Running (Hill run) 57:43 9.21 km (6:16 / km) +390m5:10 / km ahr:146 max:167 shoes: Salomon Speedtrak 2017
Wasn't going to miss out on another gorgeous day, and it's about time I tried running again. Parked at Beaconhurst and set a deliberately steady pace up the hill. Happy with my strength; I didn't once feel like slowing to a walk, so, good! Lovely views. Came back down the ridge to the car park and dropped down into Hermitage. So, all great, until the onset of left knee pain coming back down through Hermitage Woods. Blast. I was hoping that fitness, rather than injury, would be key factor in the JK Short-v-Long debate, but it's looking like the knee may have the last say, again.
Cycling (Turbo Trainer) 30:00 18.78 km (1:36 / km) +37m1:35 / km ahr:128 max:138 shoes: Genesis Croix de Fer 30 2016
Recovery spin. Easy; my quads were much better after some foam rolling yesterday, but I wanted to give them a break. I'd hoped to get 45 minutes in before child taxi duties, but the Zwift servers were playing silly b*ggers, and I ran out of time. TRIMP 39.0, avg 206W.