Cycling1:59:21 40.82 km (20.5 kph) +493m ahr:79 max:105
Riding there
Brick trainings like these--where you do one sport directly after another--are very helpful to practice running tired without subjecting your body to the impact of running more beforehand. This seems to be particularly important in orienteering as many of our mistakes come when we are tired. So the focus is on training disciplined navigation in that state. Of course, you wouldn't want to do this before a session when you want to feel fresh and fast.
Also, from the studies I've read there is rarely a time that aerobic gains do not benefit running. So building that aerobic engine is important. It clearly isn't as sport-specific as running and orienteering, but that doesn't mean it isn't beneficial.
And if I'm going to be driving there anyway, I might as well ride the bike up and save the miles on my car.
Orienteering49:13 5.9 km (8:21 / km) +215m7:04 / km ahr:146 max:167
Return to Merli
Really great forest for orienteering-mostly open but with some steep areas and rocky ground to make it interesting. Hopefully I can bring others out here in the future.
Only one big mistake at 9 when I lost my direction going through the dense beech forest. Apart from that decent but with a few inefficient routes.
Running1:00:00 6.98 km (8:36 / km) +405m6:40 / km ahr:128 max:153
Adding on with Tyler as he did his 3hr run. Relaxed effort, but that was fine for today.
Cycling1:48:59 39.79 km (21.9 kph) +318m ahr:121 max:160
And back home. Tired, but not as much as you might expect. Good day of aerobic building.
Cycling31:27 13.42 km (25.6 kph) +116m ahr:114 max:141
Cycling33:14 11.6 km (20.9 kph) +156m ahr:117 max:150
6 PM
Orienteering11:58 1.14 km (10:28 / km) +24m9:27 / km ahr:111 max:135
Orienteering1:00:16***** 6.14 km (9:49 / km) +152m8:44 / km ahr:132 max:156 15c
Brownell Night-O
Very challenging both physically and technically. Moving across the rocky piles was tough, and it was extra tough to keep everything straight at night. Happy I managed to get through even if it was slow.