Orienteering2:17:27 16.97 km (8:06 / km) +500m7:04 / km shoes: O-Inov8 Oroc 340
Waffled on whether I'd even do this event, given Angelica wanted to run a 10 mile in the morning and not come. When I realized the 10 mile race had an 8am start, I realized I could make it to the 11am mass start of this, so I hauled myself out there.
I had little breakfast though - a few snacks at the 10 mile race while watching kids and dog (incl. getting the kids into a kids-fun-run) so was out of ernergy quickly - after about 1 hour.
I was also impressed that only about 25 controls (?) spread out on one French Creek map would be so challenging to get in 3 hours, so it was at 1 hour as I was running out of fuel, that I realized I wasn't going to get them all, and I revised plans to just aim back at that point. One bad turn (through a lot more green) led me to skip another long forest leg, and by the last 20 minutes, I had decided to just run it in on the road, ran than even take 10 more minutes and pick up another 2 controls.
Despite taking it easy, I had one fall on the rocks that broke the Garmin strap off my arm. It took 5 minutes for me to realize it was missing, run back and find it...
Good to be on a map and get practice navigating. Again, I need to work on pre-run and pre-race prep, even when I'm not being too serious, to make the best of the time I'm out there.
Lost ~25 seconds at one poorly marked turn, letting Clem get back in sight (behind) me. Finished 4 minutes behind Greg Ahlswede, vs. only 2 minutes 2 (or 3?) years ago. I'd have been happy with 2 1/2, or even 3, but 4's slipping... It wasn't the best AM prep. I think I need to practice my AM prep...
Running warm up/down 36:07 5.43 km (6:39 / km) +100m6:05 / km shoes: R-NB 461 Black
Cooldown loop w/Greg & Clem, checking out the poorly marked corner.
Felt really hard on the cooldown (I was dragging behind Greg & Clem), but HR wasn't even consistently level 2. :(
Running9:20 [1] 1.3 km (7:11 / km) +25m6:33 / km shoes: R-NB 461 Black
National Trails day @ Valley Forge Betzwood. AJ & Oriana mass started, I followed Oriana.
Good news - Oriana ran well, less than 50% back from AJ
Growing up: After AJ got out of sight in front of us (about halfway), I realized it was a pretty crowded day at park for AJ to be off on his own. But he was fine, knew where to go to find/meet us after.
Running warm up/down 6:11 0.43 mi (14:23 / mi) +3m14:05 / mi ahr:126 max:141 shoes: R-NB 461 Black
Running46:57 4.79 mi (9:48 / mi) +5m9:46 / mi ahr:140 max:173 shoes: R-NB 461 Black
Track intervals. 85, humid. Breeze was little relief.
7x400, 2x200
89, 88, 87, 86, 86, 88, 88
36, 37
Low max HR suggests I could've been pushing the 400's harder, but it was tough in the heat (and perhaps tough with heavy-from-the-weekend legs.) L-Hamstring twitchy anyway. Will tape before sleep.
Orienteering race 39:34 3.14 mi (12:36 / mi) +120m11:16 / mi ahr:164 max:176 shoes: O-Inov8 Oroc 340
TT Middle
First ever forest O' start in shorts and no shirt (excl. Wyoming 'forest'). Heat wasn't as bad as forecast (or as bad as it was later in the day), which combined with my attire made the heat a non-issue.
Worst issues were a rugged right rough choice on 10 (1 minute) and a hesitant direct route to 7 (vs. slightly right to simplify the nav. and smooth out the downhill a bit better) (30 seconds)
Enough for 4th, and a slot on the WOC 2011 team! Excited to go this year, based on the France technical terrain being similar to some Hamilton area stuff I've done well on in the past, and for enduring to become the oldest WOC team member this year. Looking forward to holding strong in my physical training in the next 2-3 months and putting my best foot forward in France.