Running1:11:48 13.79 km (5:12 / km) +269m4:45 / km ahr:156 max:177 shoes: Hoka Challenger ATR 3
Easy run on the big easy and around the waterfront before Orienteering. Wanted to get this done before hand to simulate my long progression run that was planned. Felt average to start but loosened up.
Running warm up/down 12:20 2.31 km (5:21 / km) ahr:136 max:152 shoes: Inov8 X-Talon 212 (Pair 3)
Orienteering race 42:43 7.08 km (6:02 / km) +183m5:21 / km ahr:174 max:199 shoes: Inov8 X-Talon 212 (Pair 3)
OY1 at Seacliff, been a very long time since I'd done an orienteering event. Wanted a hard run to replace the fast section of my planned progression run. Was very rusty on the navigation, felt very slow at reading/recognising features etc, definitely no flow today. Was fine through most of the first half, went wide to 6 and saw Tom heading to 7. Took a big chunk out of him on the way to 8 and caught him as we left it. Ran the next few together then tried to get away by taking a direct route out of 12 which was a bit slower. Caught up at 13 again, ran away to 14 but came in to soon and we stuffed around together. Good sprint finish, got there first but punched badly. Fun course, map can be a bit dodgy but my nav was probably worse.
Running1:02:03 12.43 km (5:00 / km) +114m4:46 / km ahr:149 max:175 shoes: Hoka Challenger ATR 3
Easy jog around the neighborhood. Bit tired from yesterday, but not too bad. Going to do a decent run before Orienteering tomorrow as it was meant to be a long progression day and I need some more mileage to hit 100km this week.
Running1:13:09 17.28 km (4:14 / km) +34m4:11 / km ahr:175 max:185 shoes: New Balance Zante v3
Interval session that I had planned for yesterday. Was meant to do 6x1km at roughly 3:18. Was super windy with big gusts on the back straight, but clocked off the first few without to much trouble. Started getting quicker on the second half and still wasn't having to dig too deep. Extended the session to do 8x1km with an average of 3:16. Stoked to knock out a big session like that after feeling a bit under the weather all week. While the pace is nothing new, I've never been able to hit more than 5-6 reps before, shows the benefits of the consistent aerobic work I've been able to get done in the last few months. Times:
3:17, 3:18, 3:16, 3:13, 3:14, 3:16, 3:15, 3:14.
All were with 400m jog (2mins) recovery. Again HR data was poor so did it manually.
Running31:32 6.15 km (5:08 / km) +45m4:57 / km ahr:134 max:157 shoes: New Balance Zante v3
Had to teach labs and then had my 18 month progress meeting so didn't manage to get out at lunch time. Was pretty tired and hungry after work so canned the intervals and did a 30min recovery jog I would normally do on Friday, definitely a good call as I didn't feel too flash.