Orienteering2:23:58***** 6.21 km (23:11 / km) +110m21:18 / km ahr:120 max:143 spiked:9/12c shoes: 2017 Inov8 ArcticClaw 300
Green course (4.9 km) at Harris Center in Hancock, NH, which included a long diagonal leg from NW to SE. 1:7500 / 2.5m contours. Probably should have done the Brown, but I figured it was good training. ;-)
Fine through #7, going slowly and carefully to read all the detail I wanted to see. 6-7 was the long leg, probably about 2km long, which took me 40 minutes and included a short section of trail I could actually run on. I was very happy to get to #7 but then I must have relaxed my brain. I got to the correct ridge for #8 but could not place myself properly on it. After several times up and down the ridge (including two sightings of J-J most likely going to and from that control), I decided to give up and head west or NW to the road and head in, but ended up hitting the yellow trail that headed west towards #11 and the finish. Followed it towards 11, got it and the last control, and finished, having skipped 8, 9, and 10.
I never went very fast (couldn't due to rock or other tripping hazards for the most part, plus needed t stay in map contact). Hit the inside of my left foot on a rock (nice bruise there) and my right knee on a stick (scratch and bruise), but I didn't fall and wrench my shoulder, at least. Good thing there's no more woods orienteering for us until next weekend. ;-)
Focusing on breathing again, but finishing off with legs up the wall (like Charlie's doorway stretch for hamstrings) during savasana, with weighted sandbags (~5lbs, maybe) on our feet to keep them flexed and our hips rooted. I kept noticing how my right leg is a bit shorter than my left....
Shoulder PT. Massaging cold pack afterwards felt awesome!
3 PM
Walk/Jog51:38* 4.52 km (11:25 / km) +86m10:25 / km ahr:125 max:145 shoes: 2015 Altra LP2.0-9 lime
At Nockamixon SP, on the east side of the Tohickon Cr this time. Found my way around the Quarry Trail including the side trail to a picnic table that overlooks the pond in the remains of the quarry. Wandered down a trail/blocked roadway which has very little to offer besides a lot of muddy spots along the trail.
Temp in the mid 60s and threatening to rain; light showers started as I finished, deterring any additional short loops. I did wade into the lake to rinse mud off my shoes and legs, though.
Not great sleep last night (shoulder). PT session an hour after yoga ended; shoulders were achy after the warmup on the hand-crank and throughout the session (and now, late evening). Two more PT sessions this week plus the exercises I do at home.
Hiking20:39 0.98 mi (21:04 / mi) +56m17:54 / mi ahr:108 max:130 shoes: 2017 Inov8 ArcticClaw 300
To start of control pick training set by Greg Ahlswede, on a different part of the Pond Mtn map (but one that I'd been on before), east of Skiff Mtn Rd. Low 50s and cloudy.
Orienteering1:03:13**** 3.4 km (18:37 / km) +134m15:33 / km ahr:124 max:149 26c shoes: 2017 Inov8 ArcticClaw 300
Control pick section. I missed #11 (and decided not to deal with the blueberries and other undergrowth to find it) but found the streamers for all the others, though sometimes I was standing right next to them and had to look around a bit. :-D
Started a minute or so behind Mitch C and Glen, and found the first streamer before they did. They were faster than me to the rest of them, though I had them in sight for the next few until we had to do some significant climbing.
One fall...oww. Somewhere along the way I lost the duct tape from one shoe-toe...sorry for littering!
Thanks, Greg!
Hiking18:39 0.97 mi (19:14 / mi) +14m18:24 / mi ahr:107 max:126 shoes: 2017 Inov8 ArcticClaw 300