Orienteering38:05 7.52 km (5:04 / km) +243m4:21 / km ahr:166 max:187 shoes: NB Vazee
World orienteering day at Milsons Point. No planning time other than deciding on clockwise and giving it a bit more thought on the run, but it was pretty straightforward when easily clearable. Set off easy and warmed up into it.
Lost a few minutes with shoddy lighting meaning I couldn't even really see my feet, so off-road sections 25-18-9 and finding the track up to 12 were a bit of a challenge. Good hit out.
Running (Mixed) warm up/down 12:54 2.12 km (6:05 / km) +78m5:08 / km ahr:139 max:174 shoes: NB Vazee
Was going to do some stair reps afterwards, but hamstring complaining a little on the second so gave up on that.
Cycling18:54 5.43 km (17.2 kph) +76m ahr:92 max:132 shoes: Kona Jake the Snake '14
Running (Mixed)47:04 8.34 km (5:39 / km) +116m5:17 / km ahr:143 max:163 slept:9.0 shoes: Inov8 Trail Talon 250 (red)
Macquarie park through lane cove trails to the Shingler's for further abuse of my legs with a massage. Legs feeling good though, bit of tightness and inflammation of right Achilles (too tight ankle tape maybe?) - main tightness in LHS lower back and of right leg (ITB/calf).