Run (road) 28:10 [3] 5.67 km (4:58 / km) +122m4:29 / km ahr:158 max:169 rhr:87 slept:6.0 weight:61kg shoes: Adidas PYV 702001
Manly Quarantine Station<>North Head. Staying in the 'Isolation Precinct' at MQS for the week to do a Cert IV course in Government Investigations. (Supposed to help when gathering evidence for legal cases in breaches of the Mining Act.) Fantastic views to South Head and into Sydney Harbour. Lots of RT & BT possums and bandicoots roaming the grounds at night.
Orienteering race (MetrO) 57:50***** 6.28 km (9:13 / km) +302m7:26 / km ahr:156 max:178 spiked:9/15c rhr:98 slept:6.0 weight:61kg shoes: Adidas PYV 702001
"Cattai South", Cattai National Pk. 22nd/30 in D3 (4.1km, 14c). Stuffed up the first 2 controls. Overshot #1. Couldn't find a way through the green at #2. Disoriented at #4 lost 7 mins. Very slow #5-9. Happy with home run #10-15, but did not enjoy. AP says I lost 15:19. Equal fastest on #11 & #14 in D3! Adam ran 15th/33 in D2. Bethany ran for SHOO in D5 for her first O of the winter 3rd/35.
Warm up / cool down (XC) 10:13 [2] 1.55 km (6:35 / km) +36m5:54 / km ahr:139 max:154 rhr:110 shoes: Adidas PYV 702001
Start to far end of course & back.
2 PM
Run race (WestMet XC) 21:57 5.0 km (4:23 / km) +73m4:05 / km ahr:172 max:183 rhr:171 slept:9.0 weight:61kg shoes: Adidas PYV 702001
Upjohn Pk, Rydalmere. 2 loops of a 2.5km course. Undulating grass course with multiple 90° & 180° turns. 1km splits: 4:07, 4:17, [lap1: 10:51] 4:40, 4:33, 4:20 [lap 2: 11:06]. 33rd/76. Plan was to take the first lap easier and run harder for the second. I might have taken the first a bit too slow. I didn't fade but I didn't improve my position much. Adam 19:27 (5th), Bethany 20:52 (19th). Same venue as the ANSW short course XC in August which is 7.5km (3 laps) for my age group.
Run (gravel/road) 33:00 [3] 7.03 km (4:42 / km) +91m4:25 / km ahr:157 max:168 rhr:92 slept:7.0 weight:61kg shoes: Adidas PYV 702001
Dagworth Rd, Maitland. Out & back run between Cessnock Rd & Waterforde Estate. First/last 2km is on flat gravel road. Middle 3km is up & over a 40m hill (twice) on bitumen. Getting a bit bored with the Walka runs. It's hard to get much more than 6km without repeating some of the sections. Looking for new areas close to the office.
