Swimming intervals 1:00:00 [4] 2.6 km (23:05 / km)
400 wu
8 x 50 kick/50 fs all with fins.
4 x 400 off 30.
200 wd
Always a tough session with 400s but got it done.
The 2nd and 4th reps were with a buoy.
I think most reps were about 6.33.
running warm up/down 5:00 [1] 1.0 km (5:00 / km) shoes: X talon 212
Orienteering30:25 [4] 5.0 km (6:05 / km) +95m5:33 / km shoes: X talon 212
It was good not to be too tired for this run so legs were fine until going up the hill to #9.
Dropped 30 at #4 when I went towards other head torches and 1.30 at #8 when I went too far SW.
It was also nice to be mostly alone through the race and kept to my plan instead of being drawn off line by others.
running warm up/down 5:00 [1] 1.0 km (5:00 / km) shoes: X talon 212
Orienteering race 59:34 [3] 10.4 km (5:44 / km) +175m5:17 / km shoes: X talon 212
I had a nice train in front of me to catch but I also had to work hard to drop.
A bit too high for #6
Stupid RC for #14
Went strait for #17 rather than take the path.
A good surprize with the result.
7 PM
Swimming1:00:00 [4] 2.9 km (20:41 / km)
400 wu
8 x 50
10 x 50 build
12 x 25 drill/25 fs
400 TT 6.20 half with buoy due to cramp in L calf.
10 x 50 25 sprint/25 easy
100 wd
Lots of technique work but also intervals.
Swimming intervals 1:00:00 [4] 2.4 km (25:00 / km)
400 wu
2 sets of 500 as 2 x 100 fs, 2 x 100 fins and 100 fins & paddles.
The first set was with a t shirt on.
4 x 200 on 4 mins.
I was leading this so tough work in a 50m pool. 3.15s to 3.10s.
200 wd.
Much more intensity tan I'm used to so all good.