Cycling1:03:24 27.01 km (25.6 kph) +97m ahr:120 max:144 weight:71.3kg
Set out to do a few laps of Kings Park on the bike but I think I got a bit lost. Close to max effort on the bike seems to get the heart rate about as high as a gentle jog. Probably means my leg strength could benefit from more cycling but I just don't find it enjoyable enough.
Running warm up/down 27:18 4.65 km (5:52 / km) +53m5:33 / km ahr:132 max:153 shoes: Nike Free 3.0 V5
Jogged over to Shenton College and then did a lap around Shenton bushland plus a few strides on the oval to complete the warm up. Knee feeling fine but legs a bit heavy.
Orienteering race 25:20 5.01 km (5:03 / km) +27m4:55 / km ahr:163 max:168 shoes: Nike Free 3.0 V5
NavDash at Shenton College. Missed the memo about open gates so I ended up running back through the start triangle 3 times as I couldn't see any other legal way in and out of the school buildings. I realised there must be another way through when the people I passed on the first couple of legs were leaving 6 as I headed into it so I had another look at the map but still couldn't see any alternative. Lost a bit of motivation to push hard after that, particularly after the same thing happened again at 12. Probably lost a bit over 3 minutes on those legs and another 30 seconds at 24 when I started navigating to 5 after being distracted by the concrete slab at the end of the building.
Didn't notice the knee at all.
Running warm up/down 17:52 1.32 km (13:30 / km) +1m13:27 / km ahr:106 max:135 shoes: Nike Free 3.0 V5
Followed Liam and Monty around the easy course. Knee was quite sore doing this after having time to cool down and stiffen up a bit. Tried to tell Liam that he hadn't been to 9 but he would not be persuaded. He spent the rest of the course complaining about all the time I wasted trying to tell him. Even after downloading at the finish he still claims the control at 9 wasn't working properly and I need to visit specsavers if I think I saw him go to the different control that was recorded on his splits printout.
Running41:08 7.41 km (5:33 / km) +56m5:21 / km ahr:136 max:147 weight:71.6kg shoes: Nike Free 3.0 V5
Easy run in KP mostly on sand tracks. Leg got a little sore towards end after doing a downhill section on hard surface in the dark but mostly felt less injured than last few days. Heart rate definitely higher in the afternoon than it is in the morning.
Running (treadmill) 30:00 [3] 5.95 km (5:03 / km) weight:72kg shoes: Nike Free 3.0 V5
Half an hour on the treadmill at the gym gradually building the pace from 8km/h up to 15km/h. Got a bit tight above the knee after about 8 minutes but got better rather than worse after that. Apart from that it felt pretty comfortable.
Gym40:00 [1]
Had the gym to myself so played around a bit with the sled, ropes, box jumps etc. Only fell on my face once.
Running21:30 3.53 km (6:05 / km) +11m6:00 / km ahr:119 max:133 shoes: Nike Free 3.0 V5
Jogged to work and back and home for lunch the last couple of days and that felt ok so I thought I would attempt a return to some specific training today. Didn't go as well as I hoped. Not really sore but more noticeable tightness just above the knee than there had been on the jogs to work. Kind of expected it because it was hurting a bit in bed last night after the previous couple of nights had been pain free.
7 PM
Tennis2:00:00 [1]
Pennants doubles training for about 1.5 hours plus another half hour hitting with Colin and then Dion with a bit of serving in between. Knee mostly good but getting a little sore by the end. New backhand still needs a lot of work.