Orienteering race 1:09:56  **** 7.05 km (9:55 / km) +250m8:26 / km spiked:17/18c
Technical good for the most part, physically slow. Reasonable route choices and execution until the boom control #14. Approached from the SE but cut in too soon, then confused headed to 15. Relocated with a 5 min deficit.
Lots of walking the hills today and running range needs to improve!
About 4 mins out of first, with a tight group of the usual M60 suspects :-)
Early flight to CVG fr the Pig. Weather forecast seems promising.
Jogging warm up/down 12:00  2.0 km (6:00 / km)
Sunny and warming except in the wind. Included a few wind sprints
Drills warm up/down 10:00  0.6 km (16:40 / km)
Usual dynamic routine
Quads, hams and Calfs -static, dynamic and with stick
Orienteering race (Sprint green A) 18:50**** 3.15 km (5:59 / km) +25m5:45 / km spiked:21/22c
Solid effort. Took it carefully through first section but still managed to overshoot 3 (45s). Clean through mid section. Had to pause for a bit of lunch regurgitation between 17 and 18 (25sec), otherwise clean. Probably could have seen 17.x. Finished about 3rd overall on green 9, but more importantly enjoyed the course and outing. Took the win in the M60 group.
Nice course setting linking 3 different areas, with woodsy orientation, albeit a tad over length for a sprint. SL = 2.7
Nice to see some familiar faces. Although I must've been in the zone when I arrived and in warm up mode, cos I was slow to recognize some folks (sorry Charlie, it was the dog and WI plates that clued me in :-)
Track intervals (Outdoor) 1:05  0.4 km (2:42 / km)
March, sunny and 64F. Somewhat breezy.
Light re-entry type effort with 4x100m @85% , running alternating with and against the wind, starting each one on the minute (45 sec walk recovery). Felt OK, without straining, went as follows (rounded to nearest tenth):