Orienteering race 53:20 [4] 8.14 km (6:33 / km) +377m 5:19 / km
shoes: O-Icebug Sisu 10.5
DVOA Warwick. 8 sec's behind speedy - much slower, just cleaner.
Looking at splits, I'm appalled that I'm still 10% slower than speedy, given I thought I've recovered. I'm not sure how much of this is speedy being speedier, or me being slower.
Some of it is me slower, on rocks, e.g. I did win two of the uphill legs, and one long semi-uphill trail run leg, where ankle fear wasn't a limiting factor. Though my heart rate didn't drop that much on the many legs - flats, side hills and downhills, where speedy kicked my b***. I can only hope that "L4" pace was just inefficient, because I'm quick-stepping, vs. the leaping I'll do when my ankle is stronger?
R-ankle's still got some modest soreness on the run, and frankly I'm happy I can run given the size of swelling from injury of ~5 wks ago, but I'd still like to get it stronger. Figure 8 running loops in many of my slower and/or faster trainings seems one of the easiest to do, and reasonably productive ways to continue to loosen/strengthen.
Running 5:00 [2] 0.8 km (6:15 / km)
shoes: O-Icebug Sisu 10.5
Some warm up, and some cooldown. Not much of either. More warmup might've been good, but it was getting late, and I was still a bit full from breakfast.. (gotta switch back to oatmeal pre-race...)