Running warm up/down 13:36 [2] 2.28 km (5:57 / km) +23m5:40 / km shoes: Inov-8 Oroc 280
Proper warm up because I wanted to put some pressure on fenry.
Orienteering race 36:53 [5] 5.0 km (7:23 / km) +123m6:34 / km shoes: Inov-8 Oroc 280
State League middle distance at Malmalling.
Thought I might be a chance of taking fenry again this week so I tried to push it pretty hard. Found it tough going for most of the course with a lot of low undergrowth with rocks underneath it. I haven't really run in terrain since state champs last year and my legs are clearly not used to it as I was getting really tight in the ankle stabilising muscles. Found myself walking to ease the pressure building in those muscles rather than from fatigue on the hills. Actually felt a bit better than I expected in terms of strength up the hills (I wasn't expecting much after yesterday's gym session).
Navigation was pretty good. A bit hesitant into 2 and a bit offline into 14 hitting the boulder to the North is all I can remember going wrong.
Went back past the start to talk to AndreM and fenry was there waiting to start. Fenry asked what time I did but the pressure of trying to match it was too much for him and he abandoned the course about half way around when trailing by about 3 minutes.
11 AM
Running41:14 [0] 3.1 km (13:19 / km) +20m12:54 / km shoes: Inov-8 Oroc 280
Shadowing Liam and Pat around the VE and E course. They should have both been on the VE but Pat got the wrong map and the E was a little too hard for him today. The creeks here are quite hard for little kids to follow.
Running29:33 [3] 5.64 km (5:14 / km) +71m4:56 / km shoes: Nike Free 3.0 V5
To the gym with a couple of extra loops in Shenton bushland. Pressed the lap button a couple of times to measure the different loops which caused an automatic increase in pace. Legs not feeling the best.
Gym40:00 [1] shoes: Nike Free 3.0 V5
Running13:15 [2] 2.45 km (5:24 / km) +13m5:16 / km shoes: Nike Free 3.0 V5
Running intervals 57:16 12.51 km (4:35 / km) +11m4:33 / km shoes: Nike Free 3.0 V5
Struggled to get out of bed this morning. Every time I thought about getting up (from about 4:30am) my heart would skip and I'd put it off a bit longer. Eventually got up about 7am and headed for the river trying to decide what to do. I wanted to do some running at about 4min/km but I felt a bit sluggish on the warm up so thought I would start with shorter efforts and work up hoping it would feel easier as I warmed up. Decided to try for efforts of 2, 4, 6, and 8min with 2min jog recoveries. Had to lift the pace a bit at times but managed ok on the 2 and 4min efforts. Coming back the other way on the 6min effort I realised the very slight uphill and headwind was going to make the 8min effort harder than I wanted so decided to just aim for a strong tempo effort and not worry about the pace (which turned out to be 4:08).
Early part of the warm down was a bit of a struggle but got rolling pretty well by the end.
Running52:28 [3] 10.31 km (5:05 / km) +96m4:52 / km shoes: Nike Free 3.0 V5
Easy lap of KP with Ivan after work plus run home. Felt pretty good.
Probably ran another 4-5km throughout the day between home work and school and felt good for all of that too.
7 PM
Tennis2:30:00 [1]
Pennants training. A bit of a warm up then three sets of doubles rotating teams with Tony, Dion and Ross and an extra half hour hitting with Dion to finish. Felt like I needed the practice but I think I'm going to be sore tomorrow.