Running11:40 1.84 km (6:21 / km) +50m5:35 / km ahr:144 max:167
Orienteering49:23 6.71 km (7:22 / km) +191m6:27 / km ahr:150 max:160 shoes: Salomon Speedcross 4
H2 at Red Hill/John Forrest NE I was going to do the H1 but all the camp kids were doing the H2 (after I talked Liam out of the H1) so I decided to do that as well. Started after all the juniors, hoping to have a bit of a look at what they were doing if I passed them out on the course, but I didn't see any of them at all. I passed Rachel at 4 and Jen and Ellie at 7 but didn't see anyone else on my course. All pretty straight forward and didn't really lose any time. Rachel was next fastest about 18 minutes behind.
3 PM
Tennis45:00 [1]
With Rachel again. Dry court this time and finished with one fast 4 set.
Orienteering12:00 [1] 1.5 km (8:00 / km) shoes: Adidas Solar Glide
Tyre relay with Liam Phillips. I was filling in for Lachlan so tried to make sure I went no faster than he would. We seemed to be leading after one leg each so I tried to mostly walk the second leg and took a bit of time out to get Monty back on track but it still wasn't enough so we had a comfortable win. I'm pretty sure Liam and Lachlan would have won anyway.
Pump with CC. Biceps/triceps instead of chest/back again.
5 PM
Running intervals 51:19 8.68 km (5:55 / km) +27m5:49 / km ahr:140 max:162 shoes: Brooks Glycerin grey/blue
4x1k,1:30 rest around the top oval with Rachel. Cold and wet from start to finish. Wore a jacket for the warm up and first effort and probably could have kept it on for the whole session quite comfortably. Aiming for 4:15-4:20, which is 10k pace plus a bit of allowance for the wet grass. All around the faster end of the range which I was a little disappointed with as I really wanted to avoid going too fast. It wasn't that it was too easy, my legs felt heavy and the right Achilles was the worst it has been in ages. I just felt I had to keep pushing a bit to maintain any sort of rhythm.