O-course Training45:03  3.67 km (12:17 / km) +93m10:54 / km ahr:137 max:153
Reran Brown X from Sunday. Much improvement. Corrected my error on #7, ran down the brook and turned right at the cut to the control location, making the leg 15 min faster. Was almost 2 min slower on the first long leg to #3, just not hammering the trail run as hard, but matched my FTD on the other long leg to 10. Also picked up time on other legs, but not all.
Overall, the 45 min run seems to have beaten the course best by 3+ min.
Trail Running long 2:37:14  9.62 mi (16:21 / mi) +553m13:52 / mi
Got an okay from PT this morning for more aggressive training: explosive jumps, hill sprints, steps jumps. So figured my favorite trail run was in order.
Hard run on the AT to Griffith Lake and back on the forest service road. Working on the uphills. Cut loose coming down the road and hit the hamstring hard. Right leg pretty achy.
Surprised and pleased the run was 40 sec faster than my best previous time last year.
Trail Running warm up/down 20:15  1.03 mi (19:43 / mi) +46m17:18 / mi
Warmup with a few pickups after squats and lunges.
O - competition race (Boulder Dash) 1:00:14  4.68 km (12:53 / km) +122m11:23 / km
Brown X day 2.
Slow to get into map, looked for #1 a little early and then realized I had to be past the stream. Good on the lo0ng leg to #3, took the trail to the south and then cut across the last 250 m. Missed a little right on #4 and #6.
Saved the big error for #7. Used the big trail to cut north 75 m before going in, that dropped me too far down the hillside. Looked and then relocated once up towards the trail to the east, but had looked low. Looped around below it until I ultimately hit #8 and cut back up, again looking low. Mistakes were not going straight for it to begin with, and forgetting the 1:7.5 scale flattens the contours -- I was looking at the bottom of the hill and not half-way up it. Also hadn't paid enough attention to the details on the way in. It all cost me 15 minutes and blew the day.
The next 5 controls to the end were very fast, but you can't make up that kind of loss. 9th on the course today, kept the win for the weekend on M-65.
Despite the sloppy goof, felt positive about the races. Pulled off some fast running in the woods. Showed a number of really good legs and had a great day Saturday. Starting to find some fast twitch muscle cells.
Trail Running warm up/down 19:21  1.13 mi (17:11 / mi) +47m15:13 / mi