Running warm up/down 15:05 1.23 km (12:17 / km) +32m10:52 / km ahr:120 max:174 slept:6.0 shoes: Inov-8 oroc 340
jog/walk to bathroom and start.
Orienteering race 1:50:51**** 15.42 km (7:11 / km) +539m6:07 / km ahr:168 max:176 spiked:10/12c shoes: Inov-8 oroc 340
The lowlander, a decent run. Following along with a highlander posse for the first three legs, then split off on the "low" route. On the next two trail legs I could see/hear Sergiy G behind, but pulled away gradually and once on the KOM leg, I didn't see anyone for the rest of the course (besides the people whose campsite I ran through on the top of the mountain). That was nice since one of my main goals of this trip was to get in some quality technical time.
Navigation was pretty good. Took a while to get used to 1:15 scale. Wandered high with the posse a little on 3. Got pulled around to the right on the early part of 6(135). Left the AT a little too early and thrashed through some extra blueberry to the top of 7(136). Hesitated a little on 8(137) but still hit it. 10(139) seemed weird, some more hesitation there. also slightly off after going through the low-vis stuff to the last control. crossed the water below the spillway and jumped the wall, though from going back to watch people finish, I think it would be slightly faster to go across the top. definitely not way down below through the unmapped green stuff.
Heel/achilles felt surprisingly good. I had swapped the insoles from my old running shoes, not sure if that helped. Still got some blisters on my feet despite smearing on some aquaphor beforehand, though they were at least smaller and not directly under the ball. I will have to keep experimenting with that. Some usual aches from bashing against rocks and blueberries. Sore quads.
Running intervals (treadmill) 50:36 5.5 mi (9:12 / mi) ahr:141 max:172 slept:7.0 weight:164lbs shoes: Nimbus 12 white
3x 0.75mi on treadmill, with 0.25 jogging rest. 0.5%incline. faster than last week, averaged around 5:40 pace. left ankle felt a little sore during warm up, then ok. had footpod, but with dead battery.