Orienteering 45:00 [2] 5.0 km (9:00 / km) +200m 7:30 / km
shoes: R-NB 891's
WOC Middle training, on the model map across the street from where the WOC middle will be held.
Map detail was a little inconsistently high. Some knolls mapped in really lumpy terrain. Some rootstocks mapped. Contours were off from the precision I prefer - some slope changes were more gradual than mapped, and some little contour features that weren't really visible in the terrain, and general spur shapes and terrace widths not quite matching what I saw in the terrain. Definitely fine for route choice, not great for detail navigation or relocation.
Rocky parts of the terrain were much like DVOA - hard to really move fast through - but often easier visibility to decide what's what.
Trails (many), rides, lines of yellow, plus compass/pace from those seemed pretty reliable, and will probably be the best for primary navigation, with rock (esp. the bigger pieces) helpful when available.
Hip is getting better, although not via hip realignment - footstrikes are still symmetric. The IT band rubbing on the L-femur is still occasionally painful, sometimes even kinda sharp, but certainly not building up to debilitating as it was before the 10k and for a few days thereafter. On slow jogging on flat and downhill it's barely noticable. It's still painful on steep uphills, although in those cases, the R-leg is compensating and I'm mostly lung limited anyway. Sometimes in the bumpy forest fear of landing wrong and tweaking it is limiting the aggressiveness through which I can thrash through stuff which is currently an actual drag on speed. It would be great if that cleared up by Thursday. Still doing a lot of misc. stretching largely on the L-IT. Should probalby hit it (and L-lower back) with some pineapple now...