Orienteering20:00 2.41 km (8:18 / km) shoes: R-NB-Gray-460's 2nd pair
A bit of running while jogging the VF Fatlands trails near Walnut hill to delete/add trail segments. Cleaned out all the old ones, and added a few I had apparently missed before. This should allow for a nice White & Yellow course, and be less frustrating for all orienteers there. The vegetation is still very, very old - at least it's much whiter than mapped.
Twisted my R-ankle rather painfully on something buried in the stiltgrass (I was on a trail, but it was a bit overgrown). This should, I hope, recover in 8 days for WOC-Middle. Will have to tape it extra. Not sure about my pre-Middle training though, that might have to be lighter than initially planned.
Running intervals 12:38 [5] 4.0 km (3:10 / km) max:181 shoes: R-NB-Gray-460's
5x800
kinda hot today, alone in front @ FastTracks. I wonder where the other fast runners went. Group 1 (~3:05 & faster 800's) was down to 3 people today.
2:45, 2:44, 2:44, 2:45, 2:40
I suspect I could work a bit harder if I had a higher pain tolerance and/or more company pushing the pace, as I'm never as trashed as I read Hammer gets (& got) during intervals.
Running warm up/down 39:00 [2] 6.2 km (6:17 / km) shoes: R-NB-Gray-460's
Running long 1:42:00 17.39 km (5:52 / km) +364m5:19 / km shoes: R-NB-Gray-460's
My last long run before WOC ended up a bit longer and harder than intended, as I took a bit of a poor route back from the middle of the loop and had to push the last bit to only be 11 minutes late to a meeting I was leading... Fortunately, everyone brings their laptops to meetings and reads email anyway, so it's not as disruptive these days to be late like that...
R-IT hip squats 70-R, 30-L
R-IT at knee, hip and lower back pretty annoyed this eve. and on Sat. eve. until I put on some tape. Maybe needs more tape...
Running53:00 [1] 7.6 km (6:58 / km) +70m6:40 / km shoes: R-NB-Gray-460's
Chesterbrook loop with kids on bikes. It was pretty hot, and approaching lunch time, so the kids wilted...