Running32:32 5.81 km (5:36 / km) +88m5:12 / km ahr:145 max:158 shoes: Nike Air Pegasus +25
Orienteering race (Sydney Sprint ) 14:45 2.91 km (5:04 / km) +36m4:46 / km ahr:171 max:183 shoes: Nike Air Pegasus +25
Really great area and course! Probably the best map going around.
I lost a heap of time getting stuck on the way to number 4 and had to back track but ran the rest pretty well and finished a lot stronger than other weeks.
After the race i purchased a super fast sport Ident stick so next week i should be flying.
Cycling (4 gorges ) 4:36:57 117.62 km (2:21 / km) +1459m2:13 / km ahr:136 max:173 shoes: Scott S10
Met Andy at Crows Nest to ride 4 Gorges.
Left early to beat the heat and traffic but still got abused by both..
I felt a lot better than a few weeks ago.
Running hills 41:03 [5] 5.76 km (7:07 / km) +214m6:00 / km ahr:133 max:173 shoes: Nike Air Pegasus +25
Yarranabbie South Hills
4 Reps but got a little niggle in the inside of my right knee. This is why i try not to run 2 days in a row.
1'43
1'40
1'39
1'46