Cycling16:55 5.16 km (18.3 kph) +80m ahr:99 max:118 shoes: Scully
4 PM
Cycling14:46 5.18 km (21.0 kph) +58m ahr:93 max:120 shoes: Scully
Running13:20 2.25 km (5:56 / km) +8m5:49 / km ahr:112 max:122
Did the warm up with Liam and Riley just so I could try out the demo Asics shoes they had out. They felt pretty good but I don't remember what they were and couldn't recognise them when I tried to look it up later. Edit: Apparently the shoe I tried was the superblast and the reason I couldn't find it is that it has been discontinued. Seems a bit odd to be encouraging people to demo a discontinued shoe.
8 PM
Running36:36 6.18 km (5:55 / km) +21m5:49 / km ahr:116 max:136 shoes: Saucony Ride 16
Gelato run with Amy, Rachel and Matt. Amy was on the front most of the way today despite having already done hockey training from 5:30-6:30. Heel was a bit better today but I still think these shoes are not the best for it.
Running warm up/down 4:48 [1] 0.75 km (6:22 / km) +4m6:13 / km ahr:108 max:114 shoes: Saucony Endorphin Speed
Token warm up for KO training.
Orienteering6:24 1.16 km (5:32 / km) +7m5:22 / km ahr:140 max:149 shoes: Saucony Endorphin Speed
KO training QF in a smaller heat with Graham, Nigel and Neve. In front from the start but Graham was right with me and got to the pivot control just ahead because I took a poor route into it. I had been planning the wrong second leg on the way over to the first and only realised as I was leaving it so wasn't very prepared. Graham had the other loop first so I was on my own after that and came in comfortably clear.
Orienteering7:54 1.58 km (5:01 / km) +20m4:43 / km ahr:143 max:151 shoes: Saucony Endorphin Speed
KO Semi with Liam, Rohan, Mark, John and Ceri. Worked out the direction to 1 reasonably quickly at the start but had no legs so everyone ran past and I was at the back with Ceri by the time we had crossed the oval. Legs protested strongly about the 1m climb from 1-2 and I resigned myself to struggling around at the back. Tried the alternate route from 5-6 but it was a bit worse. Just managed to hold off Ceri but she was a lot closer to me than I was to anyone else.
10 AM
Orienteering10:29 1.45 km (7:15 / km) +30m6:34 / km ahr:131 max:142 shoes: Saucony Endorphin Speed
I didn't really fancy another race as my heel was starting to get sore so I decided to try to follow the A final around and video it with my phone instead. Looking at the map beforehand to plan my strategy it was clear that it was going to be tricky. I was having trouble picking the valid routes standing still so I thought they would struggle even more in a high pressure mass start and so it proved.
Running12:42 2.3 km (5:31 / km) +14m5:22 / km ahr:116 max:136 shoes: Vaporfly Next % 2
Warm up out and back with Rachel. Liam went a bit further and faster. Amy turned back earlier.
Running race 20:30 4.98 km (4:07 / km) +17m4:03 / km ahr:153 max:157 shoes: Vaporfly Next % 2
Woodbridge ParkRun time trial. Liam and Riley were having a race and I've been getting through the Thursday sessions ok so I thought it was a good time for me to do a time trial. I had been saving the vaporflys for a sub 20 attempt but I think I might never use them if I stick to that plan so brought them out today. On the warm up I was thinking the endorphin speed felt faster but they did feel pretty good while racing. I tried to start out quickly and then settle back to something sustainable so I wouldn't get stuck at training pace. It has been a long time since I've done a proper race effort so I wasn't confident in my judgement of what was sustainable but I think I got it pretty close in the end. Riley didn't go out as hard as I expected so wasn't too far ahead of me early on so I was using him as a bit of a motivator and could still see him ahead near the end. I had a couple of people pass me in the second half and maybe could have dug a bit deeper to stay with them. My watch was predicting a 20:29 5k which I thought seemed about right. I avoided looking at my watch at all during the run but felt it was going about as expected so 20:30 was right in line with expectations. This was a PB for Woodbridge, 3 seconds faster than the time I won here a few years ago. Feeling somewhat motivated right now to try to keep the Thursday threshold sessions going and see if I can creep back to a sub 20.
Running3:34 [1] 0.48 km (7:23 / km) +24m5:55 / km ahr:107 max:112