Orienteering intervals 42:12 5.02 km (8:24 / km) +142m7:22 / km ahr:151 max:171 shoes: O-Icebug - Black Spirit II OLX
Score-O' - Ran to the #60+ controls hard, and the 40-59 controls easy - some hard effort, but some taper. Probably could've done the whole thing hard, as it was 5km, not 12km (apparently an in numerical order calc. or something?) Left quad just above knee is a bit sore after, otherwise okay... Stiltgrass still not down all that well there, so more treacherous/tentative than I was aiming to practice...
Orienteering40:54 5.27 km (7:46 / km) +128m6:55 / km ahr:136 max:155 shoes: O-Icebug - Black Spirit II OLX
Searching for Oriana & Emma, mostly trails... They were on-map, never really badly lost, just taking a while winding back, and grabbing a few extra Score O' controls than the easy ones planned...
Flu shot today, plus I think I'm getting a mild cold. nose/throat getting a bit sore and nose running more than yesterday. And still gotta run. Planning 4km, with 3rd km hard, as a slightly better than checkbox only run, at night here near the hotel after a long work day...
10 PM
Running20:20 [0] 3.9 km (5:13 / km) +13m5:08 / km shoes: R-NB 481 Gray/Orange