Running - Trail / Grass warm up/down 7:00 [2] 0.97 mi (7:13 / mi) +5m 7:06 / mi
Warm-up for U.S. Long Course Champs. My legs felt pretty good and apparently not significantly tired from the last two days of orienteering. I guess taking it easy on Saturday worked.
Orienteering race ((ultra) long) 2:28:34 [3] *** 22.2 km (6:42 / km) +645m 5:51 / km
spiked:20/29c shoes: VJ Twister (US size 10.5) - 1
I had a good run at the U.S. Long Course Champs, setting a strong but controlled pace early, concentrating pretty well on the map reading, and managing to mostly avoid getting caught in brairs or other time-loss mistakes. My strategy was not to "go quickly" but to "avoid going slowly". The times I got caught in the briars and thereby went slowly--on legs 7, 13 (especially), and 18--corresponded to my poorest leg times. On control 21, however, where my biggest miss occured when I overran and came back to the control, my split time is still not so bad. I had the feeling for most of the race that I ought to be running 15-30 seconds per km faster, but I knew that it was based on memories of being more fit in previous years, and I resisted the temptation to push the envelope. I waited until about the last 4 km to start pushing, and when I discovered on the final couple legs that I had no kick, I knew I had run a well-paced race. I took first place by a couple of minutes.