Running10:53 1.72 km (6:20 / km) +1m6:18 / km ahr:123 max:132
9 AM
Orienteering race (Rogaine) 7:52:38 49.66 km (9:31 / km) +1562m8:13 / km ahr:144 max:164 shoes: Inov-8 trailTalon
Berowra 8 hour socialgaine with Brooner and Mounty. Had a pretty good route-plan, heading off down waitara bay to Kuringgai, then west to crosslands, Back up to Berowra, then train to Cowan and back via the waters ferry. Felt fine for the first couple of hours, but started dragging the chain from 3 hours or so. Progressively suffering more with energy over the next couple of hours before a beer and a traintrip up to cowan. if i could have bailed here without letting the team down, i DEFINATELY would have... feeling really low, and worrying about my breathing and heart... From Cowan found a little bit of energy again for a very brief moment before starting to cramp, 1 leg, then both, on any sort of step up. by 6.5 hours we constantly struggling and stopping up cliffs, and by 7.5 hours starting to cramp on flat uphills. Made it back under 8hours, but needing to make numerous costly decisions costing us points and the win. Mounty and Brooner seemed pretty strong all day
Pretty dissappointing for me, but enjoyed the first half of the day. Think i should have a bit of a break until i hear back from the cardiologist... several moments today i was wondering if i should be stopping, which isn't a great mindset, but also could blame it on more mundane things (bad sleep all week, bit of sickness), so maybe shouldn't take too much from it.
Running27:19 5.4 km (5:04 / km) ahr:134 max:149 shoes: Boston Adidas boost
easy in, with slightly higher cadence. I'm finding that these recovery runs are feeling consistently worse and worse at the start, but better at the end which is good. Probably doesn't help that Oscar's been up 12-4 each night the last 4.
5 PM
Running29:24 5.57 km (5:17 / km) +45m5:04 / km ahr:150 max:190
Cycling26:37 8.13 km (18.3 kph) +50m ahr:121 max:139
5 PM
Running6:05 0.88 km (6:57 / km) ahr:128 max:147
Orienteering (SSS) 52:05 9.47 km (5:30 / km) +248m4:52 / km ahr:166 max:182 shoes: GT2000 WhiteOrange
Bit of a shocker. Lost about 3mins in the bush section as it got dark and couldn't read the map. Also lost a couple of minutes entering the school... the whole school was very vague-ly mapped, and i ended up entering a pathway that ended as a dead end into a locked building Was at a point where i had 3 minutes to get back to base, but instead chose to chase another 40points, which ended up taking 10 minutes... so was very late and a shitty score. 4th in OM and the streak is broken. Legs felt good though, and pacing seemed better than previous SSS
6 PM
Running3:44 0.63 km (5:54 / km) +33m4:41 / km ahr:167 max:172
Running28:27 5.07 km (5:36 / km) +12m5:33 / km ahr:127 max:147 shoes: NB Vazee v4 Blue
easy in, feeling quite fatigued
2 PM
Swimming39:00 [3] 2.0 km (19:30 / km)
2k continuous, 50m pool focussing on breath technique (breathing out evenly, and not lifting head) and glide. Times seem a bit slow tbh, maybe the slower cadence or something, but definately still felt quite fresh after 2k, so maybe its still worth continuing with it.
Running7:30 1.52 km (4:56 / km) +22m4:36 / km ahr:142 max:155
Running9:07 1.72 km (5:17 / km) ahr:124 max:140
5 PM
Cycling24:42 7.87 km (19.1 kph) +51m ahr:110 max:142
Cycling24:29 8.0 km (19.6 kph) +45m ahr:121 max:145
4 PM
Running intervals 56:23 12.8 km (4:24 / km) +41m4:20 / km ahr:145 max:166 shoes: GT2000 WhiteOrange
Interval commute home 6x4mins 90s recovery, then 3 more intervals around 2minutes between the lights/intersections. around 3:30m/k, so the right speed for the duration (10k pace) Technique felt really good.