Running30:00  2.8 mi (10:43 / mi) +20m10:29 / mi shoes: R-NB 461 Black
Loop around the Laundromat in the early AM before a day at Niagara Falls, ON. Came across a trail, I'd guess by these folks?, in a Williamsville neighborhood that had a ton of runners on the sidewalks - at 10pm and 7am....
Orienteering race 16:22 3.2 km (5:07 / km) +100m4:25 / km shoes: O-Inov8 Mudclaw 330
The daily Sprint. Choice A. Not quite full race pace, but not jogging either. L-achilles still annoying, but as it's not worsening, I imagine it'll get better at some point here.
Apparently got beat by the Child's - easy to know that thanks to fast Splits posting (thanks ROC!). Even digging to find 40 seconds of possibly avoidable technical mistakes still puts me slower than Ethan ran & navigated.
I wonder - where were the Child's at the US Team Trials? And could one of them be an early beneficiary of the slightly easier "specialist" exception, now becoming part of the rules tor Team Trials 2012. (Slightly = slightly: must win one of the SML Champs or Trials Event days, to be considered for a possible Exception to the normal scoring list. But conceivably useful for someone who's fastest in the US at Sprint's, even if they aren't in top 4-5 on typical Middle/Long Champs yet...)
Orienteering intervals 3:04  0.5 km (6:08 / km) +4m5:54 / km shoes: O-Inov8 Mudclaw 330
2x the super string-O' sprint. almost 30 controls, effectively epunch skills testing. Run before my normal Sprint was faster - surprisingly, as I thought I'd be warmed up better after. Though b4 I was smoother at epunching which was a huge portion of the time on this course.
Orienteering16:00 2.5 km (6:24 / km) +80m5:31 / km shoes: O-Inov8 Mudclaw 330
Memory O' - was supposed to be w/partner every other leg, but late arrival coordination turned it into a single person affair. Aimed to memorize 7 controls. Carried map w/me and had to look at it once, when my simplified memory of one control didn't include a steep enough climb up a side hill and I ended up 1 spur off.
Continuation of an excellent set of 'training camp' afternoons by ROC after AM convention stuff.
Orienteering race 1:23:00 11.06 km (7:30 / km) +324m6:33 / km shoes: O-Icebug Sisu 10.5
After a long race yesterday, and no food after that, until 2 packets of oatmeal on a still unsettled stomach at breakfast, I knew I'd have trouble with speed. That, and the L-achilles was still pretty sore.
So plan was for a really clean smooth jog through the forest, to see if that might be enough to hang on for 3rd, if I could somehow go 13.4k in this tough forest.
The L-achilles did slowly warm up to less painful, but even with never running aggressively - barely more than a bug-swarm fleeing jog - I ran out of gas steeply around 75-85 minutes in. With 4+km of forest to go, and heavy nausea from plenty of water but too little salt (I think now), I decided a walk-jog back around on the roads was more prudent, so other competitors and medical crews would have easier access to me, should I drop completely. That never quite happened, and with 2 Excedrin before + 2 After, plus food after (naused seemed better after a GU in the car and some dry cereal snacking), I recovered okay. Should've taken more salt, as the pickling brine I drank about 4pm that afternoon was utterly delicious, and the beginning of a recover that moved from barely tolerating food, to a good appetite later.
From what I recall (though amazingly the Splits still aren't posted anywhere I could find, 2.4 days later), my total time when I bailed wasn't ridculously bad, thanks to reasonably clean navigation.
Good news is the L-achilles appears to be recovering, and while less important for a single race (as the major effect is after), hopefully France will be cooler.
Orienteering19:27 2.13 km (9:08 / km) +46m8:14 / km shoes: O-Icebug Sisu 10.5
The survive-the-nausea walk/jog back along major roads, only L1+ portion.
On a side note, the bugs were awful today on the first half. Turning around to look I could see a swarm for 30+ flies following me, despite the DEET. When I finally got near other competitors however, they swarm dispersed. I wonder if I really did slowly assemble a huge following, that only dispersed in the presence of other warm bodied insects?
And finally, these shoes suck for me, as to heel blisters. Even taping over the heel both days this weekend didn't prevent some non-trivial wreckage - and I wasn't even moving full speed! When laced really tight (incl. extra loops to keep the large toe boxes tight when wet, they are great for racing grip, but the heels...