running 11:35 [3] 2.19 km (5:17 / km) +16m 5:06 / km
shoes: On Cloud X
Warm up to the station to top up my SL card and bumped into Fel there!!! So random!
orienteering 15:27 [4] *** 2.77 km (5:35 / km) +25m 5:20 / km
ahr:172 max:196 spiked:12/13c rhr:58 slept:7.75 (injured) shoes: On Cloud X
Tried to take the sprint training a little more seriously today seeing as I’m quite out of practise and have a lot coming up!
First course went really well.. I was planning ahead and legs were flowing and although I’m not that fast atm I felt physically ok to push the whole way. Second course I was tired, stopped concentrating and took a long time to make decisions and took two bad route choices (one just to check out an area of the map). Kinda wish I’d done the second map first when I was fresher as there were some more hard decision legs on that one.
Things to work on this month;
Quick decisions on complex legs
Pacing
Good recov plan - this week has proved how big a difference being tired makes to my nav... also need a good plan to keep the ankle moving forward as it took a long time for the right calf to release in the warm down after half hour racing on tarmac. Couple calf raises...
orienteering 15:27 [3] *** 2.44 km (6:20 / km) +25m 6:01 / km
ahr:175 max:201 spiked:7/9c rhr:58 slept:7.75 (injured) shoes: On Cloud X
orienteering warm up/down 20:03 [3] 3.26 km (6:09 / km) +38m 5:49 / km
shoes: On Cloud X
Collecting and warm down
7 AM
running 11:35 [3] 2.19 km (5:17 / km) +36m 4:53 / km
ahr:158 max:171
running 15:26 [3] 2.77 km (5:35 / km) +39m 5:13 / km
ahr:173 max:196
running 15:27 [3] 2.44 km (6:20 / km) +23m 6:03 / km
ahr:175 max:200
running 20:02 [3] 3.26 km (6:09 / km) +39m 5:48 / km
ahr:160 max:185