Running33:51 4.9 km (6:55 / km) +130m6:06 / km ahr:128 max:150 shoes: R-NB 461 Black # 2
Exporing Crabby Creek park, trying to get a bit of coverage (drove to near the park). Park, and non-park creek-bottom extensions are rather extensive, but the public entrances are limited, and the maintenance is quite limited.
My R-IT band has been really sore the past 3 days - since the 5k race, I think. Really annoying to the point of mood affecting, and even the magic tape isn't fixing it. I guess I've gotta break out the exercises & stretches again...
Running race 18:50 5.0 km (3:46 / km) +35m3:38 / km shoes: R-NB 461 Black # 2
Firecracker 5k. Barely avoided being chicked, running behind 1st place woman for 1st mile, then just after passing her, falling behind 2 other women (who'd been talking behind me forever - fortunately out of breath for that when passing me) for mile 1.5-2.5. Passed them surging through a guy hosing water onto the street @ 2.5 miles, finishing 3 seconds ahead...
Happy with the 6:01/mi pace, given the mild hill + weather (80-85, bright sun, 70-deg dewpoint...) Thanks to water on head, some sprinkhers, a breeze on the way out (but none on the way back :( ) I somehow survived w/o serious overheat.
Running warm up/down 28:00 [2] 3.7 km (7:34 / km) +33m7:15 / km shoes: R-NB 461 Black # 2
A bit of warm-up on/off, trying to stay cool though (shade, cold water stops), then cool-down back past AJ, then Gma, to Oriana, and jog back in with her, pushing her last 1.4km to 7:27/km pace. Proud that Oriana overcame a bee-sting in the foot, and was worldly enough to keep going in a semi-urban 5k, all by herself at the back (there was a 1 minute gap, over a hill where I got worried the event was over, between the nearly last runners, and Oriana, who's jog+walk had her just ahead of a few more walkers that were the very end of the 5k... Running down (the closed-for-race side) of Route 3 in Broomall, in the heat, with lots of spectators (awaiting a parade just after the 5k) cheering her on, when I found her at mile 2.
Orienteering1:27:12 14.14 km (6:10 / km) +158m5:50 / km ahr:134 max:148 shoes: R-NB 461 Black # 2
Another coverage run. Lots of map reading to ensure I zig-zagged around the right buildings in King of Prussia.
Covered a lot of the 4-5km ring in the industrial park, but missed the nearest bit 3.8-4.1km, as I was running out of time and had to bee-line home. Maybe Thursday (next CostCo adventure - road hazard on 1st day with new tires - will check the warranty robustness...)