Run - Trail (Gay City) 39:03 4.47 km (8:44 / km) +58m8:12 / km ahr:113 max:145 shoes: Bushido 2 2022
Trails Day Strider run at Gay City. Delayed start due to DEEP dude came late to open gate. Thus I cut the run short in order to scoot off to Bethel
Orienteering race (Sprint 1) 28:26** 4.52 km (6:18 / km) +78m5:47 / km ahr:137 max:158 spiked:6/10c shoes: Bushido 2 2022
1 - R of building, in from field corner on N since no earlier gaps availed themselves. Barberry picking, wound up at Boulder cluster as I didn't see rocks to my R. 2 - more or less straight, weaving in Berberis woods. White gap didn't materialize, backtracked SE to gap near tennis courts. 3 - L option around building 4 - straightforward 5 - opted NE around building - two routes seemed fairly equivalent so decided and executed. 6 - in on trail, didn't notice flag in dim woods and overshot slightly 7 - just L of line, down through e-waste operation 8 - R of soccer pitch, running narrow pavement outside fence to avoid dropping down slope 9 - then L of next set of fields 10 - R of first building, then L side leading in.
AP shows no errors of note, but time was certainly left out there.
11 AM
Orienteering race (Sprint 2) 19:23** 3.54 km (5:28 / km) +63m5:02 / km ahr:146 max:157 spiked:8/8c weight:76.7kg shoes: Bushido 2 2022
Clean, but certainly not running on fresh legs at this point in the day. Passed Will & son between 7 & 8, had them close on my heels the rest of the way in. I think Will was teaching jockstuffing technique - no nav involved once they latched onto me.
Again, no AP errors, and this time I'd concur. Just losing speed at the end.
OUSA - Add NBC & TIME videos to home page - Web - {note to self: Wordpress/Elementor video widget broken, need to add raw HTML as iframe for proper operation}
Run - Dirt intervals (Amigos) 37:27 6.52 km (5:44 / km) +39m5:34 / km ahr:123 max:154 shoes: Rincon 3
2.25mi warmup, then 1@400m, 5@200m, 1@120m or so. 200s at 4min/km or better - ie sub 20 minute pace goal Warm day already. Then off to Ratlum to deliver meet kit.
Run - Dirt (Amigos) 45:39 8.22 km (5:33 / km) +71m5:20 / km ahr:119 max:132 shoes: Rincon 3
Easy 5. May go to Forest Park this evening
Walking warm up/down 11:09 0.69 km (16:07 / km) ahr:84 max:107 weight:77.2kg shoes: Rincon 3
6 PM
Run - Dirt warm up/down 8:07 1.37 km (5:56 / km) +26m5:25 / km ahr:129 max:142 shoes: ORoc 290 Ultra 2021
Run - Mixed race (Summer Sizzler #7) 26:51 5.02 km (5:21 / km) +90m4:55 / km ahr:151 max:179 shoes: ORoc 290 Ultra 2021
Warm evening, low 80s. No one eager to take off on the pavement, comfortably in 2nd thru the swamp, then moved into first place around the 1km mark when leader walked a short incline, pushed to maintain position but HR jumped into the high 170s for a spell and I knew it was unsustainable, dialed it back to 140s and let 4 folks go by to finish in fifth spot. Wasn't worth pushing with O events on the schedule both days this weekend.
Run - Dirt warm up/down 7:13 1.15 km (6:15 / km) +20m5:45 / km ahr:120 max:134 weight:76.8kg shoes: ORoc 290 Ultra 2021
Run - Dirt (Amigos) 35:26 6.51 km (5:27 / km) +43m5:16 / km ahr:128 max:153 weight:76.7kg shoes: Rincon 3
Recovery run, just 4 miles. Tried to keep outbound at about 5:30 pace. Turnaround for a mile and a half at 5:00 and finished with 400m @ sub 4:30. All successful. Gorgeous day.
4 PM
Walking41:18 [1] 3.48 km (11:51 / km) +25m11:26 / km ahr:79 max:92 shoes: RocliteG 290v2 2020