Early flight to CVG fr the Pig. Weather forecast seems promising.
Jogging warm up/down 12:00 [2] 2.0 km (6:00 / km)
Sunny and warming except in the wind. Included a few wind sprints
Drills warm up/down 10:00 [1] 0.6 km (16:40 / km)
Usual dynamic routine
Stretching10:00 [1]
Quads, hams and Calfs -static, dynamic and with stick
Orienteering race (Sprint green A) 18:50**** 3.15 km (5:59 / km) +25m5:45 / km spiked:21/22c
Solid effort. Took it carefully through first section but still managed to overshoot 3 (45s). Clean through mid section. Had to pause for a bit of lunch regurgitation between 17 and 18 (25sec), otherwise clean. Probably could have seen 17.x. Finished about 3rd overall on green 9, but more importantly enjoyed the course and outing. Took the win in the M60 group.
Nice course setting linking 3 different areas, with woodsy orientation, albeit a tad over length for a sprint. SL = 2.7
Nice to see some familiar faces. Although I must've been in the zone when I arrived and in warm up mode, cos I was slow to recognize some folks (sorry Charlie, it was the dog and WI plates that clued me in :-)
Track intervals (Outdoor) 1:05 [3] 0.4 km (2:42 / km)
March, sunny and 64F. Somewhat breezy.
Light re-entry type effort with 4x100m @85% , running alternating with and against the wind, starting each one on the minute (45 sec walk recovery). Felt OK, without straining, went as follows (rounded to nearest tenth):
16.7
17.0
15.9
16.3