Training Log Archive: kenIn the 1 days ending Nov 20, 2011:
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Sunday Nov 20, 2011 #
10 AM
Running warm up/down 1:55 0.16 mi (11:46 / mi) +3m 11:08 / mi
ahr:150 max:167 shoes: Inov-8 oroc 280
Orienteering race 1:22:18 *** 11.16 km (7:22 / km) +283m 6:33 / km
ahr:169 max:218 22c shoes: Inov-8 oroc 280
Mostly good run. Started off cautiously, then a few fast controls when I was chasing Brian. Couldn't keep up though, and then got caught behind some horses on the trail I would have taken to 16 and tried a shortcut through some green, bad idea. Shoes not laced tightly enough, got a ball-of-foot blister. I guess I am mid-atlantic champion.
1 PM
Orienteering race (relay) 27:55 *** 3.86 km (7:14 / km) +122m 6:15 / km
ahr:170 max:178 9c shoes: Inov-8 oroc 280
This was fun. Three leg relay with 1st and 3rd legs starting all together. Blister hurt, but tighter lacing kept it mostly ok to run on. Started off the wrong way and had to play catch-up on the first control. Chasing Clem and Johan, then got ahead on a few tricky ones, and then everybody bunched up on a silly thorn-bashing uphill leg. Jon got ahead, but then took an odd route to the last one. I was first to the last control by a bit, but Johan got ahead briefly on a better exit and I had to push to get back in front by just a couple of seconds.
Stretching 7:00 [0]
Ankle mostly good.