Orienteering 54:59 [5] 4.7 km (11:42 / km) +240m 9:19 / km
shoes: Nike Air Terra Humara
Rerun of last week's Mango course(s). Well that was the plan - I broke at control 16 of Mango 1 and decided it was best not to continue and do 2... Followed up by tripping on the descent to 17 and catching myself - if not, that would have been quite a tumble... I put the numbers in the splits as a rerun and 11:11 for the later legs.
Temperature 83 when I started, 86 when done, 89 at home away from the lake... (and speaking of home - worst navigation error was seeing "roadwork" signs on 590 and not exiting at Empire - I sat 15 minutes in the stopped traffic as they closed down 2 lanes at Browncroft... ug)
Leg - felt tight, but worked well. Not enough to call that an injury though I'll rest two days now.
Very interesting comparison:
C Old Re-run
1) 1:19 1:00 - I did look at the map a bit starting out...
2) 4:37 3:37 - Down and around vs around and down, more running, less looking.
3) 3:07 3:09 - Same route and run.
4) 1:58 1:38 - Had stopped and looked at the first re-entrant last time.
5) 2:58 3:45 - Instead of popping out to the road, I cut through the woods.
6) 1:14 1:16 - Same route and run.
7) 5:31 5:51 - Same route and run. Physically slower.
8) 4:28 4:33 - Same route and run.
9) 2:55 2:12 - Same route and run, no distractions inside the fence.
10) 1:17 1:21 - Same route and run.
11) 1:09 1:13 - Same route and run.
12) 5:46 4:59 - Same route, no tentative running or map checking.
13) 3:52 4:06 - Same route and run.
14) 4:06 4:57 - Down spur instead of around lake. Tired, caution over roots.
15) 3:51 2:03 - Direct vs back to 17 error... only 2 minutes of error...
16) 1:37 1:43 - Same route and run, tired and no anger...
17) 2:32 2:50 - Same route and run, tired.
18) 2:55 2:29 - Same route, no map checking or hesitation.
In general I was whooped - don't think it was the leg tightness as much as the heat. Interested in seeing a chart or formula for heat / humidity effects on running...