Running warm up/down 10:00 [2]
shoes: La Sportiva Crosslite
Run to the start of the orienteering race
Orienteering 58:20 [4] *** 6.3 km (9:16 / km)
spiked:19/23c shoes: La Sportiva Crosslite
Orienteering race Mt. Royal, less than stellar performance for a couple of different reasons. First, I was hungover and dehydrated and it was hot out, so I felt weak. Next, I managed to bash my ankle less than a minute into the run. Was bombing down a steep rocky section, but the rock was a bit wet and I slipped at the top, got launched in the air, did a human pretzel and landed with my right leg bent backwards at a funny angle. Was able to keep running but had no push off strength whatsoever.
As for the navigation, was an OK race. Lost ~30s on 2 and 3 from hesitations (2 the map seemed a bit weird and couldn't see the feature from the direction I attacked it until you were right there, 3 the vegetation in a field had grown really tall and you couldn't see it less than a few meters away). There was a fun map memory section through the graveyard with a bunch of short legs where you looked at a little map piece showing you where the next control was. Pretty much nailed it except for a 15s attacking mistake where it was on the other side of the feature that I ran to and I had to double check my control description to confirm it was the right one. Late in the race made 2 stupid mistakes due to fatigue. 20 was up the massive hill and I decided to run up the gully rather than the path (because I felt like I was going to walk up the hill either way) thinking that it was shorter, but it was really slow and in retrospect probably lost a couple minutes there. Lost 45 seconds on the last control because I stopped navigating and had a poor direction out of the control and ended up missing my path and taking a longer route as a result. 4 minutes time loss total. Felt if I was hydrated better and hadn't hurt my ankle I should have run in 7 minutes/km rather than 9.
Note
Pretty frustrating week. After last week went well and I was training hard I figured I would be able to keep building on that. I underestimated how difficult it is to move from training 4 to 5 days a week to training 6 days a week. Took Thursday to Saturday off to rest my muscles a bit. Muscles felt fine on Sunday and my weight is back around 175 so this was a good call.
After hurting my ankle though it makes it especially frustrating because now I am going to have to make it 2 easy weeks in a row when I really want to be getting in high intensity training right now to get up to speed.