Orienteering2:17:27 16.97 km (8:06 / km) +500m7:04 / km shoes: O-Inov8 Oroc 340
Waffled on whether I'd even do this event, given Angelica wanted to run a 10 mile in the morning and not come. When I realized the 10 mile race had an 8am start, I realized I could make it to the 11am mass start of this, so I hauled myself out there.
I had little breakfast though - a few snacks at the 10 mile race while watching kids and dog (incl. getting the kids into a kids-fun-run) so was out of ernergy quickly - after about 1 hour.
I was also impressed that only about 25 controls (?) spread out on one French Creek map would be so challenging to get in 3 hours, so it was at 1 hour as I was running out of fuel, that I realized I wasn't going to get them all, and I revised plans to just aim back at that point. One bad turn (through a lot more green) led me to skip another long forest leg, and by the last 20 minutes, I had decided to just run it in on the road, ran than even take 10 more minutes and pick up another 2 controls.
Despite taking it easy, I had one fall on the rocks that broke the Garmin strap off my arm. It took 5 minutes for me to realize it was missing, run back and find it...
Good to be on a map and get practice navigating. Again, I need to work on pre-run and pre-race prep, even when I'm not being too serious, to make the best of the time I'm out there.
Lost ~25 seconds at one poorly marked turn, letting Clem get back in sight (behind) me. Finished 4 minutes behind Greg Ahlswede, vs. only 2 minutes 2 (or 3?) years ago. I'd have been happy with 2 1/2, or even 3, but 4's slipping... It wasn't the best AM prep. I think I need to practice my AM prep...
Running warm up/down 36:07 5.43 km (6:39 / km) +100m6:05 / km shoes: R-NB 461 Black
Cooldown loop w/Greg & Clem, checking out the poorly marked corner.
Felt really hard on the cooldown (I was dragging behind Greg & Clem), but HR wasn't even consistently level 2. :(
Running9:20 [1] 1.3 km (7:11 / km) +25m6:33 / km shoes: R-NB 461 Black
National Trails day @ Valley Forge Betzwood. AJ & Oriana mass started, I followed Oriana.
Good news - Oriana ran well, less than 50% back from AJ
Growing up: After AJ got out of sight in front of us (about halfway), I realized it was a pretty crowded day at park for AJ to be off on his own. But he was fine, knew where to go to find/meet us after.
Running warm up/down 6:11 0.43 mi (14:23 / mi) +3m14:05 / mi ahr:126 max:141 shoes: R-NB 461 Black
Running46:57 4.79 mi (9:48 / mi) +5m9:46 / mi ahr:140 max:173 shoes: R-NB 461 Black
Track intervals. 85, humid. Breeze was little relief.
7x400, 2x200
89, 88, 87, 86, 86, 88, 88
36, 37
Low max HR suggests I could've been pushing the 400's harder, but it was tough in the heat (and perhaps tough with heavy-from-the-weekend legs.) L-Hamstring twitchy anyway. Will tape before sleep.