Orienteering race (WOC middle qualifier) 32:30 [5] 4.1 km (7:56 / km) +170m6:34 / km
physically very tough race with lots of climb (lots of down too!) pleased to keep my head and orienteer pretty cleanly. didn't lose much time with only two hesitiations. qualified in 13th so happy with that especially as i had the toughest heat!
RPE: 9
two days to recover now before the final :) well done to oli and gutted for the others who didn't make it :(
middle distance training on an area next to the middle qual. really pleased with the session, some fast sections where i orienteered really well :)
looking forward to the race!
RPE: 4
morning (started 9:50) track session with alex.
prescribed session was 4 x 800 (L3 pace which i calculated to be 93-99s laps, 1:1), 4 x 400 (I, 1:1), 4 x 200 (R)
wasn't sure if the 1:1 was supposed to be time or distance but went for time (ish)
warm up 10 mins then drills and strides 6 mins
3.02 (3.00) 3.05 (3.00) 3.05 (3.00) 3.06 (3.00) 84 (90) 85 (90) 84 (90) 86 (90) 37 (2.20 walk) 37 (2.10 walk) 37 (2.10 walk) 37 (2.00 walk)
did the 200s on my own whilst alex warmed down then drove him to work and did my warm down at home 9.00. apparently i looked like a real runner when i was doing the 200s :-D feeling fast!
RPE: 8
down to O&Js to pick up HB then back to ruskin park, line course then bit with alex. legs tired on the ups!
oh ran the whole lot in thermal and non-breathable waterproof. i sweated alot.
RPE: 3