Running warm up/down 10:45 1.0 km (10:45 / km) +75m7:49 / km ahr:129 max:163 shoes: 201304 Inov-8 Oroc 280s
I didn't have my watch running for the entire warmup; I did about ten minutes running to the start, then jogged around at the start between socializing. I need to remember to focus before races and not mingle with folks.
Orienteering35:19 5.08 km (6:57 / km) +204m5:48 / km ahr:171 max:179 13c shoes: 201304 Inov-8 Oroc 280s
West Point Middle Distance 1: I ran a solid race with three small route choice errors, one bobble near the circle, and a respectable physical performance. I had no major errors and felt good. I was a bit cautious on the course - I often slowed down as I neared the circle.
1: I ran up the left edge of the reentrant, entered the circle about one line too high and had to come down. Good contact with the map - I had some slight hesitation near the circle (10s).
2: Hammered down the hill, passed the slanting reentrant, checked off the boulders to my left, and tried to see the rise of the contours. The green was more revealing, but I spiked it. 10s hesitation.
3: Poor route execution. Plan was to run up the trail to just before the intersection, then attack up the reentrant to the control. I attacked too early trying to save 5s of running and lost 30-45s trudging up a cliff band. Running the whole trail would have been faster.
4: Straight; got stuck in the green just right of the line on the uphill for perhaps 15s.
5: I started reading 8-7, went too far to the right, and had to fight through the slash. 15s.
6: Left of the line, sidled around the edge of the cliffs, then charged down the reentrant. Ed was just ahead of me at the control.
7: Went lowish, but not all the way to the trail (which probably was better). Chasing ken.
8: Straight; once I was over the hill, I could see the feature from 50m.
9: Route choice error. I chose to go right, aimed for the stream, ran down the reentrant to the double knkoll, then traversed right. The running was very fast, but I ended up going further than had I gone left. I was also confused by the contours in the circle - thinking I was aiming for a saddle, so I hesitated for 10-15s when I found a big reentrant instead. I was above the cliff, so I had to come down before I saw the flag. 20-30s.
10: Very tentative; Erin caught up to me and we reached the bag simultaneously. Perhaps 20s of hesitation.
11: Erin charged up the hill cutting about due west; I decided to run further down the spur. We intersected again on the trail, and took slightly different microroutes into the control. He reached the bag ahead of me.
12: I tried to lose Erin, but my route to the trail meandered a bit. I put all the speed on that I could without full out sprinting (three more races) into the trivial control.
13-F: Cruising, didn't want to overdo it.
Estimate 2:20 of hesitation and errors.
Running warm up/down 3:00 [1] 0.31 km (9:37 / km) ahr:129 max:136 shoes: 201304 Inov-8 Oroc 280s
Started a cool down with Giacomo that ended when we found people with whom to socialize. Oops.
1 PM
Running warm up/down 15:00 [1] 2.5 km (6:00 / km) shoes: 201206 Inov-8 X-talon 212
Orienteering20:25 3.45 km (5:55 / km) +57m5:28 / km ahr:171 max:182 17c shoes: 201206 Inov-8 X-talon 212
West Point Sprint: a mediocre result with numerous bobbles. After a break of about 2.5 hours - including a sandwich and some light snacking - I was feeling confident coming off the middle distance. My warmup was somewhat abbreviated from too much socializing - I think 20 minutes would have been better. I didn't have any calamitous controls, but I did have 4 costly suboptimal route choices. My effort was consistent throughout the run, and I caught up to Andy Strat at control 14, which helped push me through to the end. The field was a bit spread out, but I finished a disappointing two minutes back of the winner.
Control 1-2: Started with Angelica, and I pushed hard out of the start to the first two controls. I was clean, though deflected by a fallen tree.
C3: I elected to run below the first line of cliffs - I noticed a shelf that looked good - then cross the second line of cliffs and into the pipe bend. Plan and execution were good, with a fast effort for the first half of the leg. I was overly tentative in the second half given that the control was on a pipeline that was impossible to miss. Perhaps 15s slow.
C4: Bad route choice: I elected to run right rather than take the left trail route. I had to hop three fences and punch through a little nasty green. 15-20s.
C5: Fine.
C6: Fine; slow on the uphill.
C7: Bad route choice: my old conundrum of trail or woods. I elected to run straight (as is generally my preference), and ended up above the cliff with slow running. 10-15s lost compared to the fast road route.
C8: Fine; ran past the tennis court and noticed the fence openings.
C9: Through the court, fast.
C10: Fine.
C11: A little hesitant for no apparent reason. 5s.
C12: Ran left of the line to the road rather than straight; probably 5s.
C13: I hadn't decided to take the bridge, and took a handful of steps before having to backtrack around the bridge rail. 10s.
C14: Bad route choice: the green looked bad, so I decided to run low on the road. I underestimated the climb. I checked off the little reentrant and the spur, but Andy was searching in the circle, so I slowed to look for the pit control. I was about 10m from the control, but didn't see it for a few seconds. 30-40s.
C15: Ran low and right; checked off the marsh, little hill, and spur. I ran hard to try to ditch Andy.
C16: Started to go straight, but then cut to the right to get to the white woods. 10s. Andy went right from the first and passed me.
C17: Passed Andy and tried to lose him; hard effort.
F: Didn't want to overdo it in the chute, so somewhat leisurely. Andy put on the afterburners and beat me by a nose.
Time lost: 1:40.
Running13:41 2.83 km (4:50 / km) +3m4:48 / km ahr:158 max:170 shoes: 201304 NB 860
Commute to work. Legs felt much stiffer than they did yesterday.
6 PM
Running19:55 3.59 km (5:33 / km) ahr:144 max:155 shoes: 201304 NB 860
Run to track workout.
Running4:27 0.87 km (5:08 / km) ahr:144 max:149 shoes: 201304 NB 860
More warmup with Terry, Kevin, Alex and Anna. This shouldn't have been a separate track. Oops.
Running58:02 11.2 km (5:11 / km) +1m5:11 / km ahr:153 max:180 shoes: 201304 NB 860
CSU track workout. Conditions were grim with a temperature of 8-10 C, a wind of 20-30 kph, and a light falling mist. I was wearing a long shirt and tights, and was still cold at times. We warmed up and ran drills and strides; I didn't record the drills. The workout was a pyramid of 600, 1000, 1200, 1200, 1000, 600, with 200m rest between each bout. CSU-O had good turnout, with Alex, Anna, and Brendan. I tucked behind Kevin and Terry for all six intervals; I was able to hang with them for the 600s, but fell perhaps 15-30m back on the longer intervals.
Running41:42 8.21 km (5:05 / km) +51m4:56 / km ahr:155 max:179 shoes: 201304 NB 860
Easy recovery run, finishing with 4x30s strides. Anecdotally, average HR < 150 is a heuristic for what feels like an easy run to me, so I may have pushed the effort a bit. Still irritated with myself.