Running warm up/down (XC) 3:00 [2]
shoes: vj supra
Orienteering race (Forest) 42:33 [4] ***** 5.4 km (7:53 / km)
spiked:4/13c shoes: vj supra
Nya Sticklinge-Grönsta. 2/34 (David Hedberg won in 39:15). Finally got out onto Lidingö and GG was right it is really nice - beautiful grassy/mossy forest mostly runnable with some nice technical bits as usual. No repeat of last week unfortunately what with big mistakes at 3 and 10, medium ones at 1, 4 and 7 and small route choice errors on 5, 6, 8 and 11. I'm guessing over 5mins time loss in total. Was looking at the map too quickly today and amongst other things made little path wrong turns multiple times. Felt physically awesome once again though and the few controls I got bang on were fastest (or very close to) splits. Nice to have a few M35/40's to race against for a change in what are effectively events for retired old boys.
Core Stability (Floor/Standing) 37:45 [1]
8 times thru... as many press ups as poss, 1min balancing, 20 * core exercise (different each time) then another 1min balancing. Again with wrist and ankle weights. Did 24 14 12 10 10 10 8 6 press ups so 94 in total :)
Running (Road/XC) 37:00 [3]
shoes: nike air tri-d kutu
Underground hash (15). Still using saturated fat power from my earlier junk food frenzy. Felt great again - running feels sooo good at the moment. Is it the core work? Glutes getting stronger - better hip position - better running economy?
Could kneel all the way down without too much pain this morning for the first time since tree stumping my leg and have no complaints from that area during or after running now :) Felt my achilles tugging very slightly so time for more calf massage and stretching.