In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||orienteering||6|| 4:33:48|| 24.2||(11:19)|| 38.94||(7:02)|
| ||running||4|| 2:25:45|| 15.66||(9:18)|| 25.2||(5:47)|
| ||core and strength||2|| 15:00|
| ||Total||11|| 7:14:33|| 39.85|| 64.14|
|averages - sleep:8 rhr:52|
orienteering 58:51  6.37 km (9:14 / km)
Follow me session. Running with 3 qld boys. Contours need to be read (by them).
orienteering 45:32  5.07 km (8:59 / km)
Long legs. Pretty hungry by the end of this.
running warm up/down 14:06  1.85 km (7:37 / km)
orienteering 16:12  2.71 km (5:59 / km)
My body didn't feel like doing this. Didn't push hard. Looking forward to a good night sleep. Team won though. No.4 stuffed me up, can confirm that it was in the wrong spot.
running warm up/down 9:19  1.18 km (7:54 / km)
orienteering 52:10  7.14 km (7:18 / km)
Shadowed and chatted with Caroline about what to use and look for etc. Bit rusty but good to talk about it and reinforce things. Then picked up controls. 1 snake hurdled
orienteering 40:00  5.6 km (7:09 / km)
Downhill ints at isaacs ridge. Good fun session. Did pretty alright. Didn't time the 3 walks up but ran the last one.
core and strength 10:00 
running 30:04  5.51 km (5:27 / km)
ahr:161 max:172 rhr:51 slept:7.8
Easy pre breaky around the village
running 30:00  5.26 km (5:42 / km)
Nice running conditions. With Caroline. Good company
Couldn't get back to sleep
core and strength 5:00 
running 1:02:16  11.4 km (5:28 / km)
Easy to the village to meet Kurt and Poppy at the creek
orienteering 1:01:03  12.05 km (5:04 / km)
Easy nightnav at Ferny Hills. Was hungry, didn't eat enough today, R hammy tight from strength which turned into my R calf. Tough run, hills, hills, hills. HR is being high on each of the last 3 runs even though I haven't been running hard. I guess it's normally higher on street o, park o and pre breaky runs, no matter how easy I go.
rhr:53 slept:7.7 (rest day)
Foot good again.
all weeks |