Running warm up/down 6:27 [3] 1.18 km (5:28 / km) +3m5:24 / km shoes: Puma Faas 300 Black
Orienteering race 18:49 [5] 3.76 km (5:00 / km) +27m4:50 / km shoes: Puma Faas 300 Black
NavDash Churchlands. Heart bugging me all morning. It came good during the race so I was able to enjoy a good fun course by Wayne with lots of controls and a bit of bush in the middle. Pretty happy with my run but I don't think my route on 11 was the best. I was planning to start through the car park and then look to cut through the bush but the track right looked inviting as I approached 10 and the slight uphill through the car park was enough to put me off. Should have stuck to my original plan.
Running warm up/down 13:17 [3] 2.1 km (6:20 / km) +8m6:13 / km shoes: Puma Faas 300 Black
Sand tracks in KP. Legs felt pretty good and got into a nice rhythm at times. A bit of a nostalgic feel running fast(ish) on the sand tracks at dusk on a warm evening, haven't done it in a very long time.
Intervals with Rachel at McGillivray. 10min tempo, 4x1min faster, 5min tempo, all 1min walk/jog recovery. Warm up from/to the gym. Running on the outside lane of the grass track. Tempo efforts mostly in the 4:10-4:20 range I think which felt pretty comfortable.