Teering race (Sprint Series) 30:36 4.72 km (6:29 / km) +75m6:00 / km ahr:137 max:161
UNSW, Kensington. So I've been doing Sprint distance since the format started and this one is the longest time and equal longest distance I've spent on a sprint. Previously the longest were the Abbottsford sprints in 2014 - 24:50/4.73km and 2013 - 26:18/4.68km. They were too long too; the next longest was at Macquarie Uni NOL in 2010 - that was "only" 4.57km, but took me just 21:27 - no steps.
World Class Orienteers (e.g. Thierry Georgiu) would at their very best on flat courses run at 3:30 per km. So to get a winning time of 13.5 minutes ("between 12 and 15") the maximum distance set should be LESS THAN 3.8km. To get within 15 minutes Thierry can only have 4.2km. Not 4.7 and not with steps.
A first time setter needs some expert guidance. Like only using the running level to put flags on would be a good start - or the basic concept that orienteering is about the legs, not hunting within the circle for the flag.
Cycling2:02:31 55.35 km (2:13 / km) +873m2:03 / km ahr:119 max:154
Solo until a sprightly Undy caught me on Akuna. The NSCC caught us at the top in a sprint and then the lead guy coasted down the other side chundering over Undy and nearly going over the barriers at a couple of points. Hilarious.
Cycling1:54:49 46.02 km (2:30 / km) +846m2:17 / km ahr:112 max:154
Slow. Knee much better - only one "click". Bobbin in 14:03. Heavy shower from Pymble to Bobbin Head.
After Dentist - no fillings. 3rd from back on lower left is still dodgy: will need crown at some stage.
Physio visit: -
Patello-femoral issue. Acute pain on going from sitting to standing related to unloading and patella popping back onto track. Mild cartilage damage at rear of knee. Also some minor tears in patellar tendon. Both of these longstanding issues identified in 2012.
High patella and shallow groove means poor tracking. Tight ITB pulling it laterally. However VMOs OK. Main issue is lack of support from glutes - demonstrably switching off when the knee is bent into a squat.
Treatment: NSAIDs; taping; massage of lateral and ITB; glute exercises - two types - mild squat and the usual clam-like manoeuver standing up; no running for 3-4 weeks; cycling OK.