Training Log Archive: iansmith

NEOC Nobscot C-meet Red Course. I started very well - the difficulties I have had over the past few weeks of failing to concentrate, focus, and approach the problem deliberately and thoughtfully were absent today.

The course was fairly easy, with a number of orangesque controls (i.e. 2, 3, 4, dogleg at 5, 11, 14). There were numerous trail legs. That noted, I did make some nontrivial navigational errors. I hesitated on my route to 6, with about a 30 second error; this could have been corrected by having a more robust plan - while I was on a good route to hit 6, it was not the one I expected. I chose a poor route to 7, traveling down the left side of a large reentrant and over a spur, and then overshot the control by about 50 meters. At control 9, after crossing a "marsh," I crossed a stream I shouldn't have. I immediately realized something was wrong, but it took me about a minute to figure out precisely what. Ironically, the control was basically visible from where I was standing, but in a different direction. Finally, I got confused microorienteering near control 12 - I couldn't find the clearing on the broad spur and had to relocate on the trail to the south. Most of my errors were of the microorienteering flavor, though I do need much practice with route choice.

I was a weekend warrior this week, and my physical performance seemed strongly affected by my weak training. Audun Botterud, with whom I often have comparable times, beat me by a solid 7 minutes. Of interest is that I started with the fastest first few legs, then dropped off. I simply did not have enough gas to make it through the relatively short race at the aggressive pace I should have. I stumbled and walked up parts of hills (e.g. 10, 11) that I should have been running well at. I estimate that with a clean run and better conditioning over the previous two weeks, I could have run this race in 50 minutes. However, speculation is futile; I must train.

After the race, I talked a bit with PG, examined the area near one (and observed the data he synthesized on his route), compared splits, and generally socialized. It's neat that he knows who I am; naturally, I am familiar with him and his orienteering exploits. I have beaten him on occasion (mostly sprint distance events), but I am far from a reliable competitor, especially on technical terrain like Mt. Tom. Today he beat me by 7 minutes despite a few errors on his part. He is a logical target for my performance in the fall - if I can get my body in sufficient running condition and practice mental execution and tactics, I think I have a legitimate shot at reliably competing and beating him in the not too distant future. Of course, if I'm half as good as he is when I'm 65, I'll be pleased.

C • PG 1

Warm up and cool down for the Red course followed by a very short ARDF 2m practice course. Nick (M50 world champion on 2 meter band) set up a very short 2 m course with 5 controls about 100 m apart. This session was to help us build good habits and gain experience with our equipment. Nick followed Lori, Keith, Sean, and Lez around while we "raced" the course. He then gave us critiques.

I successfully found all five controls, though I needed two cycles for controls 4 and 5. I also appreciated my need to sweep more deliberately with my antenna (moving through 360' with a frequency of 0.5 - 1 Hz while closing on the control) and to adjust my volume to maximize sensitivity.

This brief session made me much more comfortable with the 2 meter band than the previous experience had left me; I feel confident that I can race the course on Sunday without excessively high probability of failure. Vadim is also extremely good; he typically found each control in 15-30 seconds, and had time to hang out and chat with us while waiting for the next cycle.

Keith and Sean tried 2m ARDF for the first time and demonstrated aptitude. Keith in particular was excited about the prospect of beating Ross at a running sport, though he should seize the opportunity quickly, because Ross is rapidly improving. I'm confident he will be a pro in short order.

After my race, I ran into Michael Commons, with whom I had a polite conversation about implementing a year round competition for C-meets and the CSU Park-O from 19 May (about which he is apparently still displeased). Apparently he was unfamiliar with either term "C-meet" or "B-meet."

As I was breaking away to get some water, he asked me what my time was on my course. While I was not overly pleased with my performance, I was somewhat shocked when he asserted that my time was "not bad." I briefly considered asking what his time was, but I decided nothing good could come from such a gesture. It is true that "not bad" is a fairly accurate assessment of my performance, but I would have preferred to make the assertion myself and allowed him to agree with me, rather than being weighed on the scales of orienteering judgment. I'm also not entirely sure what he was using as a benchmark; he didn't have any other red finishing times. Assuming he knew the course was 6.8 km, he could have figured I was about 9.5 minutes/km, which while remarkable for Pine Hill is unimpressive for Nobscot. In any case, I was amused.

C • Congratulations... 6

Red course - Splits

ARDF (radio orienteering) training at Breakheart reservation on the 2m band. I had tremendous difficulty with reflections, though I think I've analyzed my problems and generally found solutions for them (with coaching from Vadim).

I found the first control by its third cycle - at minute sixteen. I then took a bearing and moved on the third control, but I got really confused in a valley between two hills. I spent over an hour looking for it, and gave up in frustration. I went back to the start completely deflated (though planning to try again another day), but Vadim sent me out to find control 5 with Nick. With some coaching on how to approach the problem from Nick, I found 5 without that much difficulty.

Lori had a good run, finding all five controls just outside of two hours. The 2 meter band is much more difficult tactically than 80 m; I must put in much more practice time if I am to become proficient.

A few key lessons:
- Only have confidence in bearings taken from relative elevation, or more precisely, doubt bearings taken from low elevation (knew this already)
- Scan more frequently as you move (move the antenna through a full 360' cycle)
- Adjust the volume much more liberally to avoid saturation
- Consider the strategy of moving to high altitude initially and taking a reliable bearing (and make a location guess) on all 5 controls
- I'm not very good with drawing bearings I have taken on the map, and should avoid that until I become proficient.

C • ARDF 2

Event: CSU Cat Rock Park-O
 

Ross' Cat Rock Park-O. Most interestingly, there was a baby deer (presumably newborn) that was curled up on a trail near the start. I encountered the mother as I meandered in that area looking for a suitable tree on which to relieve myself, but left when I realized the relationship between the deer.

Ross set an excellent course which made good use of the terrain (and spared us a bit of climb on the western hill!). He was generally gentle about the vegetation to the southeast, leaving suitable trail routes in lieu of storming through poison ivy. I rather like Cat Rock Park; it's generally runnable and has a sufficiently interesting and varied feature set.

I had an acceptable, if unremarkable run. I have struggled lately with the mental aspects of racing - concentrating sufficiently, organizing my time and actions, planning ahead, and diagnosing routes and features around me adequately.

I didn't take splits, unfortunately; I had uneventful legs up to control 3, where I caught Alex. I stayed ahead of her through control 7, despite a small flub at 5, but I got confused in the circle at control 8, and she punched ahead of me. I then made a 30 second error at 9, followed by at least a minute error at 10. Controls 11 and 12 were fast, and as I was leaving control 12, I caught sight of Alex. I took a different route to 13, and slogged up a hill to punch just behind her. I then took off down a hill and beat her to 14; I didn't see what her route was, but I think she must have taken a suboptimal path. I was ahead of her again at 15, but I heard her behind me and tried to push it intelligently. I punched 16 perhaps 10-15 seconds ahead of her, and somehow overlooked the seventeenth control. I sprinted into the finish, at least ninety seconds ahead of Alex, whereupon I realized my epic MP disqualification FAIL.

Some observations: I still struggle with ignoring (or at least intelligently noticing) other orienteers. I was so focused on getting ahead of Alex en route to 9 that I didn't plan my route adequately, and so made a mistake. It is likely I would have noticed 17 had I not been preoccupied with staying ahead of her again at 16. I was trying to break away from her, but my errors compounded to make that impossible. I need to be concentrating and ready when I start a course to synthesize information correctly and quickly and make good decisions based on incomplete information. These difficulties caused nuisances today and catastrophes two days ago.

I felt fine physically today; I probably could have pushed harder in the open terrain (e.g. near 6-8, 11). I was wheezing a bit, but my breathing was sufficiently controlled. Had I not ignored 17, I would have had a generally good run despite my errors. I conjecture that were I to perfectly rerun the course fresh, I could complete it in perhaps 26 minutes.

Warm up before the park-O and a warm down run with Alex (and initially Clem).

NEOC Club champs at Mt. Tom. I started too aggressively and immediately ran into some difficulties on control 2 (2 minute error) despite a reasonably well chosen and executed route. My trouble today was orienteering near and within the control circle; I had a complete meltdown on control 9, losing about 15 minutes. Much of Mt. Tom is invariant under translation; the aggregate features of the mountainside (especially the middle of the map) do not change significantly. Even in the technical west region, full of cliffs and reentrants, the terrain looks very similar over a range of a kilometer. I had a lot of difficulty recognizing the small differences, and I really struggled in the technical areas. The climb didn't help much, either.

Overall, this was a very bad day. Kudos to Ian Finlayson's 75 minute championship run.

Blue - Splits

A gentle run to the Middlesex Fells for ARDF training.

ARDF training at the Sheepfold at the Middlesex Fells. I spent a while discussing ARDF mechanics and strategy with Vadim, including topics like exclusion zones, the various switches (clock, tone, and the other one), and general strategies for the order to take controls.

My only previous experience with ARDF was about twenty minutes on a short sprintesque course after a Park-O, so I am reasonably pleased with my performance. With my considerable inexperience, I actually get measurably better during a race; I expect that to still be true in two weeks, when I compete for the US Championship. I will be exposed to the 2 meter format for the first time next week; day 2 of the championship will be on this format. This amuses me.

Anyway, I took about 26 minutes to get to the first control - the only one to the south of the Sheepfold; I ran into Lori at the control, and she found it first. Apparently Lori beat me to 5 (I'm curious how), though I didn't have the best path, and it took me 19 minutes. I found control 2 off cycle as I noticed the bearing changing while I was running on a trail in its general direction. I caught up to Lori and got to control 4 just ahead of her, and while I took a longer route than I planned to control 3, I beat Lori to it (punching at around 69 minutes, also off cycle). I was a bit slow on the run into the finish; I was out eighty minutes. Apparently the competition controls will be full size flags, whereas today's were miniature.

I didn't have much difficulty maintaining contact, apart from when I was closing on control 5 on cycle through some messy trails. I didn't have a pen to record my bearings, though based on my memory, it's clear that the uncertainty in bearing is very large. I still have much to learn, and not much opportunity to learn it. Today's event was on such a narrow map that there really was only one logical order (unless you completely doglegged 1 and ran 1 3 4 2 5).

A morning run; I woke up before my alarm at around 6:50, dozed, rose with my alarm, and sat around at my computer reading ap logs for twenty minutes to avoid falling asleep. I eventually and unenthusiastically dragged myself out the door on what I planned to be a 40 minute run nested around a 20 minute tempo run.

However, ten minutes into the run, I decided that I did not feel up to a tempo run and would be better served by a more moderate run. I have heard it said that every run must have an explicit objective, so I would call this run an "injury prevention/aerobic" run. I just acquired Daniel's Running Formula, so I should know the proper name soon enough.

I felt rather terrible throughout the run, as though I would never be energetic again. Both of my calves felt tight, as though they were being gently squeezed from each side, my knees ached, and I lacked the energy and stamina to push hard. I suspect I may have been dehydrated. I moved gingerly and tried to maintain a steady, relaxed pace.

I have been blowing my nose unusually often of late; whether due to allergies or a mild, localized cold, it may be contributing to my apparent fatigue. On the other hand, my lethargy could be due to my general lack of enthusiasm for early mornings.

C • Every run must have an explicit purpose... 3

Event: CSU Pine Hill Park-O
 

I ran from the Porter Square vicinity to the Sheepfold at the Middlesex Fells for a CSU Park-O. I ran with a map of the route; my run was uneventful and generally pleasant. I ran in running shorts and a t-shirt.

I ran an allegedly 3.1 km Park-O at the Sheepfold in the Middlesex Fells reservation. This course, while nominally a sprint, was essentially a difficult middle distance race; no one, including two US team members, were faster than 10 minutes/km. Much of the difficulty is inherent to the terrain - which had particularly vicious vegetation today. It's difficult to course set for this sort of race in the Fells; a leg often becomes either a trivial trail leg or a highly technical leg. Farther north, the terrain opens up significantly.

I started well, and ran smoothly to 1-4; I had a 30 second error at five but was otherwise still in a sprint mentality. Then I had a six minute error at control 6, a stupid route choice at control 7, a four minute error at control 8 (which apparently was not on the right feature) and a minute error at control 9. This was one of my worst races this year, and I attribute that largely to my sprint approach to what was actually a much more technical race.

That noted, I think Lori did a good job with the course setting. I personally enjoy technical races (though I did not expect this one to be such) and prefer that challenge to a trivial urban sprint-O. My frustration with the course was almost worth it because certain others (notably MC) apparently also were frustrated with it.

C • Middle distance event 1

Climbing on the roof of my apartment building surreptitiously trying to break into my apartment (as I forgot to bring my keys and my roommate was not home). Fortunately, he returned after some time (though I did have a plan that I was sure would have gotten me into my apartment, but might gotten me arrested first).

Advanced - Splits

Event: Buffalo Orienteering Festival
 

Event: Racing Ahead's AR training day and orienteering meet
 

Warmup before the canoe-O and foot-O races at the UNO Trifecta Score-O

I suffered greatly at the hands of Jeff Schapiro, who was nigh unstoppable. Keith and I went out in his canoe early in the day to compete in the canoe-O, and comfortably got all the controls. Conditions were windy (which made navigation difficult), and some of the control placement was sketchy, but we had a solid route and execution. In retrospect, we could have pulled a bit harder (perhaps saving a few minutes). We beat all the adventure racers, to our great satisfaction, but lost to Sean Morton and Jeff Schapiro by 3 minutes - who borrowed Keith's equipment. Sean is an experienced canoer, if not in the racing style, but Schapiro is a machine. On the plus side, I'm teaming up with him for the New England canoeing champs at the end of June, and I believe we can strongly contend with Keith and Vanessa.

Keith and I had an interesting route choice at the beginning; from the start, we portaged our canoe about two hundred meters to a different inlet and set out. Schapiro actually dispatched Sean in the canoe at the conventional start, then ran and swam to four controls before they rendezvoused.

The UNO Trifecta foot Score-O. I knew at the start that Jeff Schapiro and Tim Parson had each visited sixteen (of 20) controls, each worth 5 points, and returned within the time limit. We had to copy off the clock, so I planned a route that seemed attainable to me which would visit 17 controls. I also devised a route that would visit all the controls and also seemed possible (total distance of 8.2 km), but I'm not very good at judging how long an O-course would take me, so I elected the more conservative route.

I made three important errors:
- I lost about 3-4 minutes making navigational errors at controls 8 and 15 (for those of you who ran the course).
- While I copied it, I did not notice control 1 on my map, which would have added merely another 350 meters of trivial trail run to my route.
- I failed to note that the penalty for being overtime was 3 points per minute. I thought the bike-O penalty (1 point per minute) was in effect. This would have some effect on my strategy.

I was navigating fairly well; apart from a small and large bobble at 8 and 15 respectively, I basically spiked all the controls. A relatively short leg (16 to 18) across a stream turned out to be much gnarlier than it was at first glance; in retrospect, I would have taken 16-17-20-19-18. Also for those of you with maps, I skipped 1, 9, and 11 (I don't think anyone visited 9 or 11).

I left 15 with fifteen minutes to go, which was quite a stretch for the last five controls (1.9 km). I was especially concerned that I might make a navigational error at controls 19 and 20. So, I pushed my body as hard as I could go while maximizing my concentration; my navigation was solid, and that period was exhilarating.

I should have ended up with 76 points (17*5 - 3*3), but the guy at the finish was rounding down when I arrived, so I ended up with 79. Ernst Linder had a similar strategy to mine (get 17 controls), but he finished in 61 minutes, so he had 82 points; Jeff and Tim had 80. It's disappointing that had I saved 2:08 navigating, I would have won outright. Similarly, if I had noticed control 1, I'm confident I could have saved two minutes skipping 14, 15, or 20. It's a bit moot because I think Ross, Sam or Brendan could have run all 20 controls in the time limit; nevertheless, I'm pleased with my showing today. I'll have to exact my friendly revenge on Jeff Schapiro at another meet.

C • 8.2k in 60min at Pawtuckawa... 2

I have contemplated running the Boston "Run to Remember" Half Marathon on 24 May, and a highly optimistic target pace I envisioned was 7 min/mile. I've never really systematically aimed for a pace, so I decided to run a tempo run on the track, where I could monitor my pace. My goal was to run 5 km in under 22 minutes with a moderate effort - ideally, such that I could continue for over an hour if I so chose.

So, I ran with a constant 3/3 breathing rate, trying to hold my 400 m splits to 1:45. My 400 splits were;

01:48.6
01:48.7
01:45.4
01:42.2
01:42.9
01:43.3
01:43.0
01:41.7
01:44.3
01:43.6
01:43.6
01:42.1
00:49.6

I was pleased with my effort; I found it feasible, but I doubt I could have continued for more than 10 km. That running at a 7 min/mi pace was itself challenging is discouraging; I really need to do more tempo runs. My calves afterward felt very tight. Conditions were basically optimal - 10 C, clear skies.

On my run home, I decided that running the half marathon would be foolish - I'm woefully undertrained, and any measure of my performance would gauge my latent reserves rather than my prepared potential. As much as I seek to accept that challenge (which I surely could achieve at a more leisurely 7:30/mi pace), I must focus on my training. I may attempt an informal 13.1 mi "time trial" on my own sometime later, perhaps at the beginning of July.

C • 5k xc race 2

Running to and from the track. Split to the track was 1433; split from the track was 1535. I feel slow.

Event: CSU Franklin Park Park-O
 

Not a great race for me.

Franklin Park - Advanced Course - Splits

Event: Billygoat
 

Billygoat. Commentary and analysis to come.

I finished 24th out of the 78 who finished in under the 3.5 hour limit. The winning time (essentially all by Erik Nystrom, Will Hawkins, and Jon Torrance) was 80:19, which puts my run at around 75 points. While I am not displeased, I am disappointed that I did not have a better run; twenty fourth is not acceptable, even given the competitiveness of the field.

Positive observations: I was able to hold a steady though hardly aggressive pace throughout the run without assistance from energy gels or food. I have benefited from energy gels on all my previous long races (Blue Hills Traverse, any A-meet Long). I navigated essentially alone for most of the race (6-10, 13 to the end); while my plan was to shamelessly follow the Saegers the entire way, I'm pleased that I was able to navigate without major difficulties.

I was reading ahead on the way to 1 and 2; I followed Alexei to 1 and Joe Brautigam (who was following Will) to 2. I started reading en route to 3, and elected to run to the left of the marsh en route to 4. While running to 4, I was passed by Sergei Zhyk, Eric Nystrom, and Clem McGrath; I stuck with Clem to four, but lost him immediately afterwards. I decided not to actively try to stay with any of them. I didn't actually notice the fork, so I ran to the right control 5 through relatively unpleasant and impenetrable vegetation before the trail; Andrew Childs passed me in the vegetation just after the stream.

I traveled solo to 6 to the north of the swamp. In hindsight, traveling south of the swamp was a better route. I heard the Saegers leaving 6 as I approached, and though I frantically tried to punch and catch them, I didn't catch sight of them again. I had elected to skip 7 en route to 4, so I booked it to 8 alone. My plan to get to 9 was to go due south and hit the small trail, follow it to the road, and so on, but I had difficulty finding the trail. I probably lost a full minute meandering through vegetation with poor contact, though it was a safe route sticking to my compass.

Andrew Childs and Nate Lyons caught me on the way to eleven, and I followed them (also with David Onkst, I think) to 12, where I ran into Clem (who seemed surprised to see me). I set out from 12 before Clem did, and I failed to see him again - I'm curious how he got to 13 without me seeing him at all. I took what I considered a good, though somewhat unplanned route to 13; I went south of the northern uncrossable swamp, south of the long marsh, connected to the trail, then cut northeast until I linked up with the trail that hit the eastern edge of the rough open. I caught up to Andrew Childs on the trail, and moved parallel and behind him to 13 and 14. It was clear he was skipping 15, so I moved almost due north up the reentrant to 15.

I ran into Tim Parson and David Onkst at the powerlines on my way to 15. I led the way to 16 and 17, fell back on the way to 18, and led again to 19. I made another (:30) mistake to 20, and Tim Parson seized the opportunity to break away. I led to 21 (on which both David and I made a mistake) and 22. My instinct was to sprint to the end (and I may have been able to catch Audun, whom I saw while I was coming to 23), but I decided to wait for David to finish together, though he encouraged me to sprint to the finish at the go control.

C • nice run! 6

A group of orienteers went to see Star Trek at Boston Common Sunday night; our discussion afterward flitted among a wide range of subjects, and we witnessed the clutch conclusion to game 4 of the Celtics-Magic series. Our efforts to persuade Jon Torrance to become a lifetime member of CSU were unsuccessful.

On Star Trek, http://www.theonion.com/content/video/trekkies_bas...

C • We planted the seeds... 2

Billygoat - Splits

A late night run with Brendan after the CSU A-meet review meeting near Tufts. The distance is a guess based on 5:15/km; I wasn't paying enough attention to our route to measure it on the gmaps pedometer.

We talked a lot about future plans for CSU including the annual meeting, C-meets in the fall, parks to consider remapping, ways to generate/use income, and NOT purchasing a set of e-punch boxes. Hopefully we'll run more often together; it's refreshing to have a training partner.

Friday is V-E Day; woot. I was planning on having a long run tomorrow, but I already had a 75 minute run on Sunday, and my actions Friday can at best not hurt me on the Billygoat. More precisely, there is no immediate training benefit to a long run tomorrow. Brendan and I also discussed Billygoat strategy: I'm debating attaching myself to Ian Finlayson's posse or Peter Gagarin's posse. I'm not terribly familiar with the segment of the field that I can feasibly follow.

Event: CSU Peter's Hill Park-O
 

Pia Kivisakk's Peter's Hill Park-O at the Arnold Arboretum. I had a good race, except for my MP of the first control. I checked the code (as I always do), and noted that the '27' seemed incongruous, when usually the codes for Park-Os are the index of the control. The control (which was for the beginner course) was about 30 meters short of mine, on a cliff instead of a knoll. I blame my poor decision making on not being in the right mindset for the race. In any case, I noted the probably incorrect code, punched, and cheerfully went on my way.

Ross had a time of around 18 minutes; Clem, Brendan, and Sam were in the 20 range. I lost about a minute physically grabbing the punch and punching my map, and probably 1-2 minutes planning routes slowly at the control. Sprints are my relative forte, and I'm hopeful the next few Park-Os will bear that out.

I encountered Michael Commons twice, the first time, I was flying down a hill to control 2, but on the second, I was moving on a trail passing him going in the opposite direction, so I couldn't perfectly dodge his impulse to socialize. If I remember correctly, he said something relatively nonsensical, like "here you are again;" I surprisingly placated him by bending my right wrist in a rough approximation of a wave before we passed.

After the Park-O, Clem invited Brendan and me to join him running hill intervals up Peter's Hill. The path we chose was about 175 meters long with about 30 meters of climb. I ran the first three intervals as goat and ran way too hard; I dropped back after that and was seriously considering quitting after the fifth. Brendan passed me on the fifth hill and kept encouraging me to keep going, which was helpful. Also at Brendan's suggestion, we had a long (500 meter) recovery on a paved trail with a steady grade, which also kept me going - it was much easier to decide to run another hill after that three minute cooldown.

Times (up/rest):
52.2 / 2:21.3
1:02.7 / 2:37.5
59.8 / 2:41.0
1:11.0 / 2:41.8
1:12.2 / 3:19.8
1:16.6 / 2:44.6
1:22.2 / 3:00.5
1:15.6 / 3:28.1

I guess the biggest lesson is to run what feels to be ludicrously conservative at the start of long sessions (e.g. the Billygoat, or really any non-sprint course). I have the same problem running mile time trials. I speculate that I have a relatively high proportion of fast twitch muscles relative to most orienteers (that could be completely bogus); alternatively, I just really suck at pacing.

Advanced - Splits

My plan for today was a 45-50 minute run with a pace near 5:15 min/km, but I ended up getting lost and added 4 k to my already lengthy run. I ran via Davis Square to Alewife and through Fresh Pond. My intent was to go east to Harvard Square and home, but traveling south on Holworthy Street from Fresh Pond, I hit Mt. Auburn street and turned west. I thought I had been facing more northeast on Holworthy (running through Fresh Pond had disoriented me a bit), and I was turning southeast. After running almost 2 km and being increasingly disturbed at the uphill component and lack of Harvard Square in front of me, I noticed some "Watertown" signs and figured out my error.

On the plus side, I felt very comfortable (14-15 C, overcast); I ran in a wicking shirt and my running shorts. I had little difficulty sustaining a constant pace at 4/4 breathing, and my muscles and stamina were not strained. Nevertheless, I will take tomorrow much more gingerly.

This afternoon river loop is my first training in almost two weeks, and my body is quick to remind me of this. The week ending April 25 was dominated by CSU A-meet planning (which consumed both my training and sleeping hours); this week was dominated by A-meet recovery and a busy week at work.

My plan today was an 8k tempo run with an average speed of 5 - 5:15 min/km. I was fatigued and exhausted at the end of the run, and I didn't include moments waiting for traffic lights in my total time. I'm out of shape, and the billygoat is a week away; I will have to run a much more conservative race next week.

C • nice! 2