Running 48:16 [3] 6.72 mi (7:11 / mi)
GTA
7:47 first mile, then stayed with group for next 3.3 at 7:02 pace, then had stomach issues due to late dinner last night - picked it up between waves to stay sort of close with 7:08 pace for last 2.4.
Swimming 36:00 [3] 0.97 mi (37:07 / mi)
Shoulder real stiff to start, thought I wasn't going to make it thru, but loosened up ok.
4:07/8:10
1:28,9,7,6,5 (on 2 - extra rest was a treat)
3:19,13
Orienteering 1:17:28 [2] *** 5.0 km (15:30 / km)
spiked:5/8c
Unplanned bonus workout - first Thursday without a hash option, so I grabbed my headlamp and headed to Webster Park - did my "course 3" as a night-O.
Splits:
6:00
2:21
13:03 - missed on first (shortcut) attack, then went back to trail, went further and ran straight down spur
5:32
8:45 - missed just to the right, but guessed that was the direction
4:28
3:31
29:16 - this was tough at night, especially since I was on the old map without the trails mapped nearby. Tried to run along top of hill, must have missed the control to the right and wound up hung up in dark green - fought my way to the field, and attacked from the trail near the road
4:30 - headlamp went out just before I got out of the crappy area