Orienteering48:55 [2] 10.2 km (4:48 / km) +63m4:39 / km
1 PM
Running20:38 [2] 3.03 km (6:49 / km) +56m6:14 / km
Orienteering7:29 [5] 1.96 km (3:49 / km) +19m3:38 / km
Running10:00 [2] 1.75 km (5:43 / km) +6m5:37 / km
Running13:26 [2] 2.34 km (5:45 / km) +16m5:33 / km
Orienteering12:02 [5] 3.31 km (3:38 / km) +19m3:32 / km
Generally felt like my technique was pretty good this weekend. In general I knew what I needed to be doing next. Although the 4 times I risked it on a route thinking "this might save me a couple of seconds" it ended up losing me time. Once yesterday, three times today. Two of those times it was too complicated and lost me time, two times I got caught out by things not on the map (brambles and a wall). All of those times there were simpler alternatives.
Running10:15 [2] 1.76 km (5:48 / km) +11m5:38 / km
Running12:01 1.74 km (6:55 / km) +9m6:45 / km ahr:116 max:138
Running47:01 11.33 km (4:09 / km) +4m4:09 / km ahr:159 max:183
Big session on paper:
3 x (1km @ 5km pace (90s), 2km @ 10km pace (3 mins))
(5 mins)
1km @ 3km pace
Plan was to aim for 2.58 for the 5km pace and 3.05 for the 10km pace. In the end I ended up faster. Just behind Jay for the first 2 sets before he dropped out and then hanging on to Franks coattails for the rest. Knackered obviously but pleased with the times and how I kept it all the same pace.
2.53, 6.05
2.55, 6.03
2.54, 6.05
2.50
Running17:04 3.11 km (5:30 / km) +1m5:29 / km ahr:122 max:134
Running1:56 0.37 km (5:16 / km) +2m5:08 / km ahr:133 max:141