Note
ICO NOD - Southwestway Park, Orchard School
OLOU NOD - Bernheim Forest
Running long (Mixed Road/Grass) 1:51:00 [2] 14.12 mi (7:52 / mi) +249m 7:27 / mi
ahr:135 max:176 shoes: Adidas Supernova Cushion 6
73F, partly cloudy, humid - Fall training
group run from the Spot. I paced at 8:00/mi again. Water/gu stops were spaced out a lot more evenly than last week, so I didn't have any trouble with fatigue or dehydration. Many others, however, had a tough time out there today.
Stretching warm up/down 5:00 [0]
Orienteering race (C-Meet) 1:17:43 [3] *** 6.65 km (11:41 / km) +332m 9:21 / km
ahr:177 max:191 spiked:14/17c shoes: Icebug MR BUGrip
OLOU NOD Event - Jefferson Memorial Forest (Horine Section), Louisville, Kentucky.
Red Course: 5.9km, 200m, 17c. (1:10000, 5m)
Course Setter: Dan Mattingly
Hi 80s, sunny, humid
After refueling with a quick breakfast, I hurried down to make the start window at OLOU's event. I was late, but Dan was nice enough to let me go out anyway. This park is steep - I was reminded of it on the drive in. Since I had already done a longish run in the morning, the plan is to take it easy and try to minimize mistakes. I ran whenever I was on trails or in open woods, but the steep slopes really slowed me down. Even side-hilling was tough. There were a couple of hesitations when I was on loose contact, and one bad route choice. Otherwise, things went smoothly.
At one point during the run, I hated the course because of all the ups and downs. After finishing and having some time to clear my head, I thought it was fine. Some of the legs were set up to make me choose between shorter distance w/ steep climb or longer distance along trail. My only complaint was the water control running dry when I got there. As a result, I think my body was overheated. Some numbness/tingling sensation developed around my hands and face shortly after I finished. Luckily, they went away after I doused myself with some cool water from the spigot.
Running warm up/down (Trail) 3:00 [2] 0.6 km (5:00 / km)
shoes: Icebug MR BUGrip
Brisk warm up run from the car to start/registration.
Orienteering 45:38 [1] *** 3.36 km (13:35 / km) +150m 11:06 / km
ahr:125 max:156 shoes: Icebug MR BUGrip
After yet another rest and refueling, I headed over to Cherokee Park to spend more time on a map. This might have worked better if 1) I had set a couple short courses to run, and 2) I had the energy to actually run them. Instead, it was more a map walk/jog, control-picking in stretches. The vegetation mapping seems incomplete (it was much greener than indicated, but then it's also summer), and the point features like dot knolls and depression are all really small/shallow. Not the most productive session, but still better than nothing.