From Clontarf with Fleur in Supersonic, Prong and Andy in Mirage730 and Damon in Rocket. Weather had been shocking driving to Clontarf, but cleared up a bit before we started and it was quite nice. Paddle right til end of creek and back. Good a bit uncomfortable on return trip. Last 40mins was straight into gale force winds. Felt like we were struggling to move forwards at all. Relieved to get home.
Paddled the rocket for most of the way.. good boat but was a bitch on the way back
Running1:32:00 [4] 19.0 km (4:51 / km) shoes: Asics Gel-DS Trainer XI
Run from Clontarf to Manly and back along the Manly Scenic Walkway in the wet with Robbie, Andy and Damon.
Orienteering36:00 [5] 6.0 km (6:00 / km) shoes: Asics Gel-DS Trainer XI
Balls Head with Andy and Rob.9.48, 9.07, 11.54, 5.36. Very tough to read the map, and difficult running on wet dark tracks. Had some speed but had no clue!
Running warm up/down 23:00 [1] 5.0 km (4:36 / km) shoes: Asics Gel-DS Trainer XI
Strength & Conditioning30:00 [1]
after training did some hand weights and core work while watching celebrity survivor
Running warm up/down 40:00 [2] 6.0 km (6:40 / km) shoes: Asics Gel-DS Trainer XI
Running hills 15:00 [5] 4.0 km (3:45 / km) shoes: Asics Gel-DS Trainer XI
Was pretty tired after work. Pushed hard, but my running felt shit, back a bit sore and got lactic within about 100m.
Times approx 4.55, 5.05, 5.00.... i think
still dont feel 100%