Orienteering race 54:53*** 6.66 km (8:14 / km) +93m7:42 / km ahr:163 max:200 spiked:15/15c shoes: X-Talon 212
Best O run in quite some time. Navigation wasn't too tough. Emphasis was on going straight from control to control. Spiked every one, which is unusual for me.
Running warm up/down 2:43 0.46 km (5:57 / km) ahr:158 max:175 shoes: Brooks Ravenna 2 GOLD
GPS seemed wonky so decided to treat this as warmup.
Running long (Long run HMP+12) 1:49:20 20.0 km (5:28 / km) +211m5:12 / km ahr:156 max:176 shoes: Brooks Ravenna 2 GOLD
Goal was 20k @ 5:29/k. Find I have to push the downhills and flats a bit to make up for the uphills which really get to me.
Much better than the debacle last week. Benefited a lot from two Gatorade stops - on the clock. In hindsight, I think dehydration was an issue last week.
Walking warm up/down 15:06 1.32 km (11:24 / km) +18m10:41 / km ahr:118 max:162 shoes: Brooks Ravenna 2 GOLD