Running warm up/down 6:26 0.48 mi (13:25 / mi) +17m12:05 / mi ahr:137 max:152 shoes: Icebug Spirit6 OLX
Orienteering race 19:11 3.27 km (5:52 / km) +82m5:13 / km ahr:148 max:175 spiked:13/16c shoes: Icebug Spirit6 OLX
forest sprint in pretty rocky terrain. navigation mostly good, after I found the start triangle on the map. speed not very good, hips/back felt tight and I also wasn't pushing very hard.
Running15:46 0.74 mi (21:18 / mi) +12m20:15 / mi ahr:126 max:144 shoes: Icebug Spirit6 OLX
warmup map with Samantha
Running16:20 1.06 mi (15:24 / mi) +43m13:41 / mi ahr:136 max:155 shoes: Icebug Spirit6 OLX
Shadowing Samantha. She got fairly lost on one tricky leg but managed to relocate...good practice.
Running10:35 0.88 mi (12:02 / mi) +17m11:21 / mi ahr:134 max:149 shoes: Nimbus 18
Shadowing Samantha on white. Some confusion at the first control until I realized she had grabbed the yellow control descriptions sheet. otherwise a good run for her.
no time for training but I did chase Eliza around the neighborhood for about 2 miles worth of trick-or-treating. She probably did twice that distance, since I just waited in the street.