Running warm up/down 5:00  1.0 km (5:00 / km) +10m4:46 / km shoes: O-VJ Integrator Spikes
Crappy warm up, no cool down. The better disciplined Australian at the event went for a 40 minute cooldown... and that type of extra effort shows in his results...
Orienteering race 1:29:45 12.9 km (6:57 / km) +270m6:18 / km shoes: O-VJ Integrator Spikes
Billygoat. Overall it was a pretty fun race, but I wasn't too happy with my result. Physically I was feeling slow, esp. at the start. Didn't really speed up, nor did I slow down for the duration. Although looking at my HR, I apparently did hit a reasonable effort by about 10 minutes in, and held that through about 40, after which I did fade substantially (fr. 170 AHR, toward 155 AHR, until I kicked myself to move faster in the last 5-10 minutes.)
No major navigation errors, although my route to 3 was wimpy-around (lost 20 seconds), my skip of 4 had a poor start (aiming toward 4 for a bit lost 30 seconds), missed a trail segment later on (thought it was a north line) and a few other little things.
As I was getting run by constantly on the first 3 (got to 2 ~3rd or 4th only because I followed Greg on a better line while the lead pack swerved right), I decided for an early skip, and was (due to skip) alone in the learn on 5, 6 & 7. At 8, I was already back to ~5th as the skip of 7 was comparable, and I settled in with Sergei Z. (who was moving a bit faster than me) and Alexei (who was moving my speed) for the next few controls. Got hung up in some green, then a marsh early in the long leg, then a new unmapped trail later in the long leg, and ended up 1-2 minutes behind Sergei & Alexei coming into 13-14, with Ross (who hadn't skipped) just behind them, the Joe & I arriving at 13 about the same time. Got ahead of Joe and caught Alexei (who got really stuck in the swamp) by taking the best route to 15, then rang with Alexei (and apparently Joe a bit behind) through 20. Alexei went left out of 20 first, then I went right, then Joe went left. Somehow, by 21, the order had reversed, with Joe now nearly 1 minute ahead, and Alexei behind. Joe apparently heard me in the forest on the way toward 22, but I hesitated a bit in there too, so didn't know he was ahead of me until I was in the field, seeing him run in to the finish.
Great run for Joe. A bit of a disappointment in my placing, as I was 2nd 2 years ago (with a much weaker field, admittedly.) Some days are like that.
Running21:05  3.88 km (5:26 / km) +68m5:00 / km shoes: R-NB Black
Early morning run before a long day flight from LAX to MHT...
Stayed on Bob Lux's boat this evening. A boat he sailed around the world for 7 years, which is now up on stilts in his driveway, next to a little bridge over a bubbling creek, accessible by a 12ft ladder.
Running warm up/down 56:12  9.67 km (5:49 / km) +120m5:28 / km ahr:137 shoes: R-NB Black
Warmup loop out through a bit of Beverly Hills, going by a really fancy portion of Charring Cross road recommended by the UCLA running club, with several castle like mansions and gated lots, including a segment by a house I've seen on TV before... As seems to be usually around here, most of the fancy lots present little more to see than high walls or hedgerows. Although even the wall architecture is pretty cool.
It was very hot here today for today's 6pm running, and is still quite hot at 10pm. I'm apprently in the middle of a very small microclimate zone where it's about 85 here, and 10-20 degrees colder 10 miles away in every direction...
Running tempo 11:04  3.0 km (3:41 / km) ahr:175 max:185 shoes: R-NB Black
Negative splitted a bit as I aimed to break 11 and didn't quite.
3:00 at 800m
5:59 at the mile
This is in lieu of intervals as I avoid the esp. fast stuff until my hamstring heals. It's still tweaked (starts burning if I sit too long...) but not quite as bad the last few days as last week.