Orienteering 45:41  5.4 km (8:28 / km) +107m 7:42 / km
AM training - contour only map with no compass. Tricky and slow in this bit of Hickory Run...
Orienteering 6:00  0.8 km (7:30 / km) +50m 5:43 / km
shoes: O-VJ Integrator Spikes
100m training with the kids. Up & down a road, and a forest-marked 100m path, pace counting each way, then racing for time each way. AJ was pretty fast on the 100m forest stints, and was definitely faster than me for the first 10-20m of the 100m road bits too.
Running warm up/down 5:00  1.0 km (5:00 / km)
A scramble to get ready for the Sprint Finals re-run
Orienteering race 16:47  3.02 km (5:33 / km) +71m 4:58 / km
ahr:166 max:176 shoes: O-VJ-Grey-Spikes
Sprint Finals re-run - this was a lot of fun, and I don't even remember it that well from 3 years ago. 2nd (tied Eddie) behind Clem. Ran pretty well with some <10 seconds bobbles I could study time permitting.
Fell and scraped up my R-hand non-trivially on one of the paved trails - Compeed seems to be helping (leaking a bit, but from a biking road rash site that seems to be ok.)
Apparently tweaked my R-ankle in a few ways on the fall given it's mild soreness after, and total breakdown the next day.
Orienteering 9:30  1.4 km (6:47 / km) +30m 6:08 / km
ahr:146 max:160 shoes: O-VJ-Grey-Spikes
Shadowed Alison on a different Sprint loop. She was extremely smooth for the first 2.5 controls, running with confidence, glancing at the map repeatedly but with no slowing down on the run - looking much like the women at a WOC. After that she had a few issues with hesitation and route deviations - usually with rapid recovery, but a handful of 2-10 second mistakes add up in a Sprint. A bit more 'over-navigating' to keep the confidence high, in part by adding a rough-compass-check to the quick-map-check habit (e.g. every 15 seconds or so when in the forest) would probably help.
Orienteering 55:00  6.0 km (9:10 / km) +100m 8:28 / km
Not to miss another opportunity for training, and hearing that the Advanced was only 4.3k, I decided to go out on the Night O. Pretty late, so was more or less alone for the entire non-cabins part of the course. And was using my own (poor) light, which faded and had to go down to the LED-only setting for the 2nd half.
I had decided to run easy, and clean, for practice, and to keep my legs somewhat less dead for the Sun. Red. Still took a while to get into the night O' mode of picking multiple intermediate attackpoints and compass-pacing to all of them. And at one point, I missed slightly, didn't read the control description and the circle was a bit off, and guessed wrong on my search, losing probably 5 minutes. Being lost in the dark in the forest is no fun. But I recovered and finished, w/o major issues. 2nd by nearly 10 minutes to Vadim who had a very nice Night O' run.