Orienteering1:02:57 5.88 km (10:42 / km) +88m9:58 / km ahr:150 max:175 shoes: Integrators 5000
Hanging controls for the junior training. Sloppy at the start and then I improved. Misha correctly figured out that I got one in the wrong place! Not sure if anyone else noticed - gold star for Misha!
Orienteering1:02:41 7.7 km (8:09 / km) +178m7:18 / km ahr:176 max:186 shoes: Integrators 5000
After the Juniors and Keenos did the training exercises, I raced the Red. This was really, really fun. Niels planned an excellent course with almost no trail running and it was just brilliant. I ran mostly hard, bit slow up the hills, but it really felt like a race. It was awesome. Thought I might have a chance of getting Kseniya, but she got me by 20 seconds. Shouldn't have walked up one of those hills! A couple of small bobbles but no major errors to speak of.
Orienteering28:15 2.66 km (10:36 / km) +129m8:32 / km ahr:147 max:162 shoes: Integrators 5000
Collecting in a few controls. I was knackered but it was so sunny by then. Such a joy to be out in the woods today.
Intervals21:45 3.78 km (5:46 / km) +45m5:26 / km ahr:159 max:182 shoes: Shiny red Sauconys
I went for kill or cure today! Did all the training I should have done earlier in this week - it was an easy week so this wasn't as crazy as it sounds. Felt tired and stiff but not ill out there, so probably should just get on with it. Running in trainers with full soles feels weird and ungainly now after a whole winter of integrators and trail shoes. Not sure whether to think about transitioning to something with less cushioning or not. This was 5 x 50 second wind ups.
Tempo run25:04 4.06 km (6:11 / km) +28m5:58 / km ahr:167 max:198 shoes: Shiny red Sauconys
Followed by 3 x 3 minute tempo sections. My stomach was playing up a bit but otherwise it felt okay - not great but okay.
Cross Fit24:31 2.0 km (12:16 / km) +13m11:52 / km ahr:170 max:187 shoes: Shiny red Sauconys
Then the Freeletics training I've been putting off forever - 1 km run, 5 sets of 100 star jumps, supposed to 100 froggers, 1 km run. Couldn't do the Froggers, after getting through 20 realised I'd never make it to work on time, so did mountain climbers instead. This was still pretty hard.
Could anyone send me the map file from the long race this weekend? I didn't manage to pick up my map.
Had a fun meal in Nashville last night after an excellent trip to Natural Bridge State Park (well worth the diversion), then flew back this morning. Pretty shattered, was going to spend the afternoon gardening, but after trudging round Trader Joe's decided I just needed a rest.
Running7:21 1.26 km (5:49 / km) ahr:155 max:165 shoes: X Talon 212s
Warm up for the middle. Legs were tired, but all over body not exhausted, which was good. A plus on Georgia a couple of years ago.
Orienteering44:11 5.14 km (8:36 / km) +266m6:50 / km ahr:170 max:185 shoes: X Talon 212s
Despite fatigue was running better than I was worried I might, to the extent that I finally made a racing mistake today. Decided to go out to the path to number 6, but then came back into the woods without a real attackpoint and really messed up. Think I was actually probably pretty close when I first went in, but then went in the wrong direction, thought I'd relocated on a depression, still couldn't find it, bailed to the track, ran to number 7, and then back to the control. I swear there was an extra depression on that slope! Interested to see the Quickroute and see how far away I was.
Nothing that major after that - perhaps a couple of sub optimal routes. Felt pretty bad before the final loop physically, but then managed to finish the death loop of hills at a decent pace.
I was therefore pretty disappointed to still be at the back of the pack. I guess without that mistake I'd have been in there.
So, still a lot to work on. There's no doubt I'm moving in the right direction, but there's still a long way to go. Part of it fitness and part of it just attitude to racing - I definitely have to get my head back in the game too.
Really enjoyed seeing the juniors perform well, and congratulations to the team! I'll be cheering for you all in Scotland!