Swimming14:18 [1] 1.06 km (13:29 / km) ahr:104 max:140
Knockburn lap with Jenny
1 PM
Running42:08 5.51 km (7:39 / km) +203m6:28 / km ahr:167 max:192
Pyramid interval session up the back of scolty. 3x 30,60,90,60,30 (equal jog down recovery, 2* in between sets) +WU&WD. Not max effort. Very hot, 25 degrees with no wind. Feels good to do a proper running session. Knee/upper shin getting achy by the end on the downhill
4 PM
Swimming5:25 [1] 0.4 km (13:37 / km) +1m13:24 / km ahr:111 max:122
Sea swim at stoney out to a buoy and back, could have stayed in for hours just in my swim suit! Water was so clear and even far out it was still a sandy seabed, no scary seaweed like pennan
Cycling (Road) 1:58:05 [3] 48.98 km (2:25 / km) +380m2:19 / km
With Luke. Pretty sore from leg day yesterday so took a while to get going, and then just kept the hill climbs and pace pretty chill throughout. Was quite exhausted by the end, glad to have a 6'5 boy to draft behind
Running5:37 [1] 0.87 km (6:29 / km) ahr:118 max:146
WU
11 AM
Orienteering35:27 5.34 km (6:39 / km) +6m6:36 / km ahr:170 max:198
SHI relays 2nd leg - Balmedie. Handed over in second a while after wales, had a good, reasonably clean first half in the southern part of the area by myself. Lost around 1min on C2 as i wasn't high enough in the bowl shaped re-entrant. Pippa caught me after the long leg up to the north of the area and then i just tried to hang on, she was running really strong in the sandy area so every leg she would drop me and then i'd catch her up again in the control circle whilst she found the control, tactics? Good route choice to C12 avoiding the sand bowl and sneaked ahead but then made a mess of the end and found the wrong gaffle on adjacent knoll. C13 was very scrappy, had seen it in the depression when id passed it earlier but just went a really wiggly way in and got stuck getting across the burn. Bad direction out from C13 as i just wasn't reading my map anymore, binned more time having to run along side the shrubby bog to get to the pathy to get through. Handed over to grace a minute down on England and she had a super speedy last leg to take home the win!
Orienteering57:40 5.7 km (10:07 / km) +50m9:41 / km ahr:151 max:181
Glen Dye contour only course with Evie and Rachel. Each taking a control. Knee felt good, apart from the slight twinge here and there. Bit more sore on the jog back. The middle section of glen dye is definitely one of my favourite areas, very fun