Orienteering race (Day 2 Green) 54:54**** 6.09 km (9:00 / km) +113m8:15 / km spiked:12/14c
Another great day but getting warm. A pretty good run (A), with 35 mins to #11 and then control 12 disaster (F)- simple with a catching feature- aagh, over confident and got offline and then confused by trail, lost concentration and after an 8 min loss of focus befuddlement got back on track. A beginner type error this one. Oh should have seen 46 today. Sl=4.8k and tp in 45.x
Another nice course, challenging early this one by Bob L.
Thanks to UNO for a great event and a super location- excellent assembly finish field .
Orienteering (Day 1 green) 51:26**** 5.5 km (9:21 / km) +105m8:32 / km spiked:8/13c
Beautiful day, nice area and great course set by Jim A. So so run (B) with time dropped on #2 (confused by mapping) and 6 (got well off line to S and had to run extra 400m), plus general hesitations/ low confidence and just sluggish- so maybe 4-5 mins- not enough to catch tp who had a great run out there today. SL=5k
Had fun anyway and enjoyed hanging out in the sunshine later, followed by very pleasant dinner with Bob, Beth and Hans.
Walking22:00  2.0 km (11:00 / km) weight:63.4kg
Rain faded to drizzle
PFW- conditions permitting track today. Plan is desc. ladder, 1200,1000,800,600,400 at Daniels I pace for Vdot =51.
Vdot from recent performances (mile to 5k) minus 2 outliers (800m= 59.2 and 6k XC 47.1) leaving n=6, mean +/- SEM of 51.4 +/-0.57
Jogging warm up/down 26:00  4.0 km (6:30 / km)
before and after intervals
Track intervals 15:10 4.0 km (3:48 / km)
Down ramp as planned at I pace and 85% effort with walk recovery between. Nice day out as it turned out. Hit paces well and went as follows Distance, Actual (Target) Recovery:
1200, 4:35 (4:39) 3:30
1000, 3:51 (3:51) 3:00
800, 3:03 (3:05) 2:30
600, 2:15 (2:19) 2:00
400, 1:25 (1:33)