4 PM
Orienteering warm up/down 20:39 [2] 3.41 km (6:03 / km) +40m 5:43 / km
shoes: Brooks Ghost 12
Sprint o at Griffith Nathan - mum wanted to go so I tagged along.
Follow the line then some map memory controls just easy as a warm up. Not very focused but was okay. Map needs an update.
Orienteering 13:41 [2] 2.27 km (6:02 / km) +30m 5:39 / km
shoes: Brooks Ghost 12
Course from 2014 and meant to be at a faster pace than the warm up but really was just a slog, felt very heavy and weak and struggled to push. I guess to be expected after this week’s running and the recent lack of strength.
Focus was on getting better flow through controls, think this went okay but actually can’t remember it very well so probably still needs a lot of work.
Running 7:35 [3] 1.68 km (4:31 / km) +3m 4:28 / km
shoes: Brooks Ghost 12
5 x 60ish with 30s walk rec in an attempt to get the legs moving a bit faster.
Felt like I was having to work really hard to get any sort of decent pace and struggles accelerating but maybe from the shoes too.
Running warm up/down 14:29 [2] 2.81 km (5:09 / km) +25m 4:56 / km
shoes: Brooks Ghost 12