Orienteering race 21:00 [4] 2.75 km (7:38 / km) shoes: Montrail Masai
ran the sprint that I designed. Hardly looked at the map just ran hard. Slowed down slightly at the end. I don't know how John beat me by 30s and Leif by 2:30. They must be either really fast running or able to read the map at a glance.
Bike ( road) 30:00 [2]
Went for a nice ride to loosen up and get some excercise. Was close to 50min to 1 hr
The intensity was 3.5-4. When pretty hard considering I didn't feel like I could run 35min indoor bike (until my hand went numb) and 25min stairmaster (feet went numb at 15min), both normal numbness. First time I was continued to be pissed off after a one hour hard workout. Started workout at 172 ended at 170lbs.
Good ride through weston, redding, ridgefield, and home. At 2hrs got really tired. Should of brought some food. Ankle sore for the first hour. Right knee sore 1.5hr on. Legs cramped in Ridgefield. Actual time 3hrs. Possibly 45mi. (computer broken) coeff:0.5