Running warm up/down 5:11 [2] 0.75 km (6:55 / km) +30m5:46 / km ahr:110 shoes: R-NB-Gray-460's 2nd pair
Fractured warmup...
Orienteering race 1:37:41 13.7 km (7:08 / km) +360m6:18 / km shoes: O-VJ Integrator Spikes
Brandywyne SP O' event - Bob & Vadim set a good Blue course, but a somewhat rugged park not helped by the dark overcast, light rain, and aging map (greening in places) led to a pretty miserable result.
Lost about 5 minutes on # 1 getting confused out of the start by trails that have moved (old gone, new ones appeared) and a parallel error - which I knew was possible but guess wrong for the first search. And with errors counted down only to a resolution of 30 seconds, I think I made almost 15 minutes of mistakes - very poor focus today - it wasn't just the conditions.
Physically I think I did bad too, but I'm not sure if the really low HR was due to using an old HR monitor strap, or if I really wasn't pushing. The wet rocks and sticks were rather treacherous, and the maps was flaky in places, and I wasn't aggressive through those areas, as perhaps I shouldn't be, but there were some parts where speed was possible so I'm hoping the HR monitor was busted. Or maybe I was just wimpy. My R hip flexor was sore when trying to go fast on the trails, but even after about 4 minutes trail running (from 61-65 minutes) my HR was supposedly only 144 and it definitely felt harder than that.
Fortunately, most others did bad too, so my ranking wasn't hosed, but I sure missed an opportunity to do relatively well by simply doing 'okay' in tough conditions.
Running22:18 [4] 4.13 km (5:24 / km) +52m5:05 / km ahr:130 shoes: R-NB-Gray-460's 2nd pair
Waited until Sat. afternoon, as there was stuff going on, and it was raining a bit, and I just wanted to go back home where Angelica & Vadim were just resting, so didn't do the 40 minutes planned :(
Running1:24:24 15.45 km (5:28 / km) +221m5:06 / km shoes: R-NB-Gray-460's 2nd pair
about a 10 minute warmup and 15 cooldown, with 1 minute on, 1 minute off intervals in the middle - the CN workout. Was getting pretty tired of the 1 minute on's by the end and it was much harder to maintain 'Sprint O'' pace as I was aiming toward. 26 hard 1 minute segments, I think. Also went looking for my lost HR monitor strap around the Conestoga track - which I later found under AJ's bed...
Running40:00 5.8 km (6:54 / km) +70m6:30 / km shoes: R-NB-Gray-460's 2nd pair
With Angelica & Tom exploring the newly paved section of the Great Valley trail - which was all of 100m long, so then we looped around Westlakes and Daylesford Blvd, finding, at least, a new trail segment inside the Daylesford Blvd loop.
Running15:11 [2] 2.54 km (5:59 / km) +30m5:39 / km shoes: R-NB-Gray-460's 2nd pair
AM run, to, then later from, Valley Forge Elementary (the kids school) doing the field work for an ISSOM map of it that I finished in the evening, for use by AJ's class. Maybe I should post a clip...
Running intervals 12:53 [5] 4.0 km (3:13 / km) shoes: R-NB-Gray-460's 2nd pair