Running1:24:00 [3] 18.0 km (4:40 / km) shoes: Brooks Glycerin
Good solid run up Rob Roy and hills to the south from Banks. Hot day again (low-mid 30s) but took the old Camelbak and coped ok. Felt pretty good all told. Maccas after hit the spot as always.
Ginninderra Parkrun - stuck with a guy from Sydney Uni AC for about 2km but he then burned me off. Ran an even pace, felt quite good and fine after. Time not great though but then again not atrocious given a few variables.
Running42:00 [3] 9.0 km (4:40 / km) shoes: Brooks Glycerin
Morning run up Davo - pretty warm and muggy, and legs a bit achy.
5 PM
Running56:00 [3] 13.5 km (4:09 / km) shoes: Brooks Glycerin
Progressiony run round 'bundah and Davo - only up to a comfortably hard pace though. Fairly hot evening but a nice breeze. Felt a lot better than this morning - decent stretch session at lunch may have helped.
Running39:00 [3] 8.0 km (4:53 / km) shoes: Brooks Glycerin
Morning run up Redders - nice and cool still ahead of a 33degree day :o)
5 PM
Orienteering race (Twilight - Campbell) 29:10 [5] 7.0 km (4:10 / km) shoes: Brooks Glycerin
Hot evening - about 35degs. Pretty simple course mainly around the 'burbs but with a couple of controls in bush - managed to mess one of these up by about 30secs (ignored the obvious attackpoint). Felt good to begin with but the heat soon got to me and it was a bit of a struggle after that - kept going ok though.
Running25:00 [3] 5.0 km (5:00 / km) shoes: Brooks Glycerin
Running intervals 14:30 [5] 4.5 km (3:13 / km) shoes: Brooks Glycerin
3x1.5km at the XC track in 4.51, 4.51 and 4.46. Was gonna do 4, but was feeling pretty rubbish still. Good to get the sesh out of the way early though.
Running35:30 [2] 6.5 km (5:28 / km) shoes: Brooks Glycerin
Running36:00 [4] 9.5 km (3:47 / km) shoes: Brooks Glycerin
Quick blast round the East Basin before an actuarial dinner. Did 8km where each km was faster than the previous (from 4.03 down to 3.20) - made me wonder what the record for number of kms done like that is, would be quite a fun game.