training at toohey forest and peggs lookout. compass first, then control picking intervals and then a shortened middle at pegs. very rusty, and some good training. hot, which made running hard, and my back made running in terrain pretty awkward.
nice swim in Caro's Nan's pool.
Orienteering race 20:00 [4]
cyclones sprint at centenary. great little map, but couldn't stretch out and run properly.
6 x 1km with 2:30 recoveries. sciatic pain was giving me some grief warming up, but seemed ok with the intervals. a bit slow to start, but managed to keep them pretty even.
4.08, 4.03, 4.03, 4.03, 4.01, 4.04.
Running warm up/down 50:00 [2]
rest of session, warm ups, warm downs, recoveries and drills.
City run, post storm, but still some very light rain. heaps of lightning still about - pretty good show over the city. big strike as I was running through the city, everything around me crackled. looked like it got 1 Johnson.
hammy/glute/sciatic tightness down left leg which got a bit tight at the end.