Walking (Trail / woods) 21:00 2.1 km (10:00 / km) +40m9:08 / km (rest day)
French Park on a very nice sunny day. Checked out the woods and minor trails.
Note
Sad phone calls from Australia this evening, to let me know my Dad just passed away at home from a stroke at age 91, outliving his brothers by 20 some years. A blessed release in many ways as he struggled to come to grips with living alone without my Mum and with his profound maths/physics intellect, in understanding her cognitive decline. My relationship with him was frustrating at times and sublime at others. I am grateful for the foundational skills he imparted, not least of which were teaching me to play soccer (which I was/am pretty good at), cricket (which I suck at) and encouraging me to run. He was able to watch me run one last time in Perth, just as he did back in my teens, so not a bad span for a lifetime. As hard as it is to do justice to a life, I will shed some tears and be grateful for his passing.
Drills, then 6x6 reps legs, arms and core with cool down.
Lunge with twist (outside and inside) - Skipping A’s – Skipping B’s – Running C’s – Hamstring stretch – Bounds
Program:
6 sets of 6 reps, 45 second rest
Thrusters (50)
Dumbbell pullovers (30)
Barbell bench press (50)
Incline Sit ups with plate (25)
Squat jumps for distance
Cool down:
Hip circles forwards and back, fire hydrants, lateral raises, donkey kicks, back to fronts
Cats and Cows
Yates Thoracic Rotations
Ankle circles
Foam roller
Map memory- ECE IN 2001. Back in the day as founding Pres ICO, chief mapper, course setter, Adventure racer, bottle washer etc Be interesting to see how well the map has held up- although I question my sanity in mapping all those distinct trees in the North end !
Orienteering (Score O) 1:18:12*** 9.1 km (8:36 / km) +120m8:04 / km spiked:22/22c
Another first in a long time! Initially aimed for an hour but was having fun so stayed out a bit longer. While navigation was technically straightforward, didn't mess anything up and had some efficient route choices. Anyhow had fun with thanks to Ian H and co. Especially enjoyed the buckthorn free woods- very runnable!