Orienteering race 1:23:22*** 7.6 km (10:59 / km) +244m9:27 / km ahr:134 max:154 spiked:16/17c
O-event at Meech valley, just north of the covered bridge. Tough course, the forest is rocky and with lots of deadfall, so not easy running through it. The map is sketchy and not all details in the terrain is on the map. Anyway a fairly good run on a beautiful day.
Orienteering4:49*** 0.79 km (6:04 / km) +1m6:02 / km ahr:142 max:152
Micro-orienteering on Bates Island, new map by Jeff in 1:2000 scale.
Eight different courses, a total of 141 controls to practice punching and flow. Fun training! Only negative was the weather, fitting for ducks.
Orienteering5:25*** 0.78 km (6:56 / km) ahr:139 max:148
Orienteering6:12*** 0.98 km (6:22 / km) ahr:143 max:151
Orienteering5:04*** 0.76 km (6:41 / km) +1m6:38 / km ahr:138 max:148
Orienteering5:30*** 0.83 km (6:36 / km) ahr:140 max:147
Orienteering5:29*** 0.84 km (6:32 / km) ahr:137 max:149
Orienteering13:49*** 1.63 km (8:28 / km) +1m8:26 / km ahr:134 max:165
Warm-up in forest: Bolder - control-road x3 different ways.
7 PM
Running1:16:46** 8.97 km (8:34 / km) +19m8:28 / km ahr:131 max:155
Francis training.
Did't get my gps started for the first 15min warmup forest running.
Different loops, "spokes on a wheel" terrain running, 15min and 10min, in two different locations with 5 long intervals in between.
Finished with 1km on bike path.
Junior training group 3rd session.
Helped setting up a small SI course and instructing some of the kids.
It seems a map in hand and SI-punching makes everyone push harder :)
The kids seem to have fun!