Orienteering race (GBF green) 50:31*** 7.12 km (7:06 / km) +101m6:38 / km spiked:16/17c
TP designed courses, with some nice variety of legs, and after a stint on the registration table took a late start run. Warmer than expected and woods generally OK. Clean run bar a few hesitations and 20sec at control 9 getting off to right- certainly helps to have macro level familiarity with the park- even so the technical rocky section always provides some cautionary challenges. SL = 5.4k- A bit more oomph and could have seen 48 ish.
Walking warm up/down (control pick up) 30:00 [1] 2.5 km (12:00 / km)
Picked up 10 controls from NE corner- mostly map walk and a little jog.
Hang out afterwards, and met with Pete L re NEOC BOD.
Pleasant day overall. Good to see bl post hernia and PG make it out to Carlisle.
No one wanted to get up this morn- dogs up till midnight partying with the girls and cousin.
Jogging warm up/down 30:00 [2] 5.4 km (5:33 / km)
before and after track with 4x50m strides, drills and stretches
Track intervals (MIT) 9:09 3.0 km (3:03 / km)
Plan B executed when I realized I couldn't get to Concord track by 5.30- so back to MIT intervals- yes did 3000m :-) but as 15x200m (no motivation to race by myself). 130m recovery across diagonal between. Aimed for 85% mod hard to hard effort and pace between 35-40 sec per 200 -seemed to loosen up for last half. Solid effort and pleased I got through it as follows:
37.5, 37.2, 38.1, 37.3, 37.8, 37.9, 37.6, 36.9, 38.0, 35.2, 36.3, 35.4, 35.6, 34.6, 32.6 (avg= 36.6)
Ps beautiful day for track nice and warm although a tad windy
Got out early, then watched the remembrance services.
11 AM
Jogging (trail) 49:35 9.6 km (5:10 / km) +48m5:02 / km
Bailed on Pawtuckaway- mentally jaded - so nice run in GBF instead. Mucho horses out today and while a bit more humid than yesterday, still very nice. Legs felt quite spritely and did the std 6 mile xc loop (305 recording short)