Orienteering race (Hale reservation NEOC) 1:06:44*** 7.75 km (8:37 / km) +138m7:54 / km spiked:12/15c
Red course at Hale (Powissett Peak) set by Jeff S- nice course with route choices around the ponds/swamps and large tracts of green-woods fairly open but lots of brambles. Straight line distance was 5.9k- actual longer to take advantage of trails around the nasty areas (will log as actual distance run). Reasonable run with about 3 mins in errors on 3 legs partly due to vagaries of map- rock/cliffs etc variably mapped (I swear the sirens on the rocks were calling me)- was able to minimize damage by slowing up and focusing on contours. Anyhow tough/physical course with good variety between long legs and short with changes in direction. Nice to see lots of familiar faces. Thanks Jeff.
Running warm up/down 16:00 [2] 1.5 mi (10:40 / mi)
Running (treadmill) 27:39 5.0 km (5:32 / km) +175m4:42 / km
Uphill running with average grade 3.5%
Note slept:8.0 weight:63.3kg
Logging warm up reminds me to note a very good article on Warming up - routines proportional to distance/intensity to be raced- in he November issue of RW (page 23)