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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 29 days ending Feb 29, 2020:

activity # timemileskm+mload
  Run - Trail6 8:50:02 40.15(13:12) 64.62(8:12) 1149166.5
  Walking13 8:27:12 28.57(17:45) 45.97(11:02) 27122.2
  Orienteering3 4:24:24 15.42(17:09) 24.81(10:39) 65342 /47c89%107.2
  Run - Road5 3:29:51 18.9(11:06) 30.42(6:54) 62257.9
  Run - Mixed4 2:47:53 20.45(8:13) 32.91(5:06) 27777.2
  Run - Dirt1 29:24 3.52(8:22) 5.66(5:12) 5711.0
  Core1 8:27 0.16(53:32) 0.25(33:16)0.6
  Total26 28:37:13 127.16(13:30) 204.64(8:23) 302942 /47c89%442.5
  [1-5]26 21:33:42
averages - sleep:6.9 rhr:43 weight:77.9kg

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Saturday Feb 29, 2020 #

Event: QOC Seneca Creek
 
5 AM

Note
rhr:42 slept:6.0

A bumbling we shall go...
12 PM

Orienteering race (Bumble Blue) 2:09:42 intensity: (20 @0) + (34 @1) + (9:51 @2) + (47:13 @3) + (50:43 @4) + (21:01 @5) *** 15.16 km (8:33 / km) +327m 7:43 / km
ahr:139 max:166 spiked:24/27c shoes: 280 ORoc 2017

Good race. 7th place. Energy waning toward the end, not unexpectedly.

First control and last control, 27th if doing all 5 windows were mandatory. Beyond that, there were five designated windows, or blocks of controls each block containing 5 controls. You could choose to do 1, 2, 3, 4 or all 5 windows as a handicap to the race. Since I normally run green, three windows would have been equivalent to my A-category.

But having driven all the way to DC to run this thing, I opted to run the whole shebang, nominally 12.9km with 230m climb.

You could run the windows in any order, and the controls within each window could be done in any order, but once you started a window, you had to get all the controls in that window before moving on. So some advanced strategy was called for.

In addition, once control in each window had a time bonus - if you were first to that control and claimed the lanyard with the prize, you got 2-3 minutes taken off your time, but you could only claim on bonus.

Start > #1 - started at the back, fully intending not to get sucked up in a race to the first mandatory control. Took the time to look at the entire map and come up with a strategy. This leg was about 500m along a paved road (non public) so at the back of a long train of folks on this.

#1 > D - Opted to head west to the furthest window first (A-E) and decided to try and go for a time bonus, although since I didn't go out hard, there were a lot of people well out in front of me at this point. Looked at the 5 controls in that group, decided the bonus probably wasn't on either of the two furthest ones, and guessed (correctly!) that it would be found on control D, somewhat in the middle. Picked up the pace, running hard on trails and white woods where I could, then up the powerline cut. Pretty much spiked the control, but some really fast guy came from the opposite direction and snagged the bonus about 30m before I got there. Damn. And he'd probably already been to at least one other control I'm guessing. Might of been the eventual winner, but don't know/recognize him.

Making the call to try for a bonus meant I wasn't set up ideally to do this window, but too the controls in the order D > E > A >B > C without any problems and moving along quite well. Saw quite a few others coming the other direction, doing the group in different order.

Contoured over, crossed the powerline cut and into the next window (F-J). G > I > J > H > F

Headed to G, no problem, looked at the map and the top of the hill between me and I was dark green, so opted to swing wide R to the power line to avoid the crap, but coming into I noticed that although there was some fallen material on the ground, it certainly wasn't green - the visibility was great, the running was moderately good with only some diversions around deadfall that wasn't hoppable. Would have been faster to go straight through the "green".

Into the green, a little bit of briers, but visibility good and able to negotiate a fairly clean line through there, then mostly straigh to rootstock at I. Likewise a straightline from J > H, into the open and into a nice clear spot in otherwise impenetrable briar thicket. Shape matched, but no flag. Could have backed out and tried relocating from edge of clearing, but no - I opted to force my way through the briars - bad idea, lots of blood taken, though it was beneath my tights and not visible until after, but I could feel it. Finally found the right clearing a bit further north after a lot of briar fighting. The clearing I initially hit (perfectly open) was mapped with green cross hatch so it didn't register as the wrong clearing. Lesson learned.

And then a fast run down the hill to the north to get control F which I had passed enroute to the first window but could not punch due to the rules of the game.

And onto the center window (K>O where control #1 was) doing them in the order N > O > K > L > M

All pretty clean, slightly off in the low visibility green on O, but a quick correction, a little off on K in low visibility floodplain, flag in a pit but happened to see the punch rising above the terrain so corrected somewhat quickly. Rest were fine.

A bit of a decision making hesitation (coupled with increasing fatigue) probably cost me a couple minutes next. Headed up the hill from M to the trail headed for P in the next window (P > T) but then second guessed myself as to whether to dive into that window or head to the northeast section. Evaluated a couple different options (pretty much standing still) before deciding to head to northeast and leave P>T for last.

Did the northeast section in U > V > W > X > Y order. No real navigation difficulties, but some thicker vegetation and hills and getting physically tired meant I walked most hills and slow jogging the good stuff. But clean through here.

And then in to the final section (P>T). As I was heading there, no really obvious pattern came to the fore so I opted to head for control T first. Then a hesitation as I couldn't decide to do the rest T > R > Q > P > S then run through the open land near the finish to the final mandatory control 27, but in the end decided the woods looked great headed T > S and the hills no so steep that I had to walk them completely (walked parts), then back to R - no regrets though T > R > S might have saved some distance but using the powerline corner going S > R made the navigation trivial and the woods were very runnable, so happy enough. Quick run down to Q and then a straight shot from there to P, then the mandatory #27 and in to the finish in a bit over 2 hours.

I think if I hadn't had those route planning hesitations, second-guesses, and if I had planned an efficient loop for the first window rather than trying to score a bonus, then perhaps I could have been around 2 hours. But very happy with my result and feeling reasonably strong through the whole course even though it was about twice my usual orienteering distance...

And then an hour or so catching up with friends, then Steve, JJ & I hit the road for the long haul back to New England.

Thanks to QOC for hosting this and to J-J for tossing it out there. Glad I went...

Friday Feb 28, 2020 #

Note
rhr:31 slept:7.75 weight:78.3kg (rest day)

Not feeling any compulsions to get out and run. Save it for tomorrow..

Thursday Feb 27, 2020 #

6 AM

Note
rhr:49 slept:6.0 weight:78.8kg

11 AM

Core 8:27 intensity: (2:42 @0) + (5:45 @1) 0.25 km (33:16 / km)
ahr:92 max:102

Moving more pellets into the basement, only half a ton plus had help, so this was pretty quick and painless..

Wednesday Feb 26, 2020 #

5 AM

Note
rhr:39 slept:6.0 weight:78.3kg

3 PM

Walking 1:15:41 intensity: (45:41 @0) + (13:43 @1) + (16:17 @2) 6.21 km (12:11 / km) +27m 11:56 / km
ahr:87 max:121 shoes: Bondi 5 2018

Walk to the lake w/ Anna & Jackson. Easily a couple thousand Canada Geese making use of open water. Probably some ducks in the mix too, but too far distant to make out what kind of birds were on the backside. The nearest group of geese was probably 400m out...

Tuesday Feb 25, 2020 #

5 AM

Note
rhr:34 slept:7.0 weight:78.4kg

3 PM

Note

Had to say goodbye to Oscar today. Going to miss that gray furball...


C • Sad to hear that. That's a ... 3
6 PM

Run - Road hills 50:13 intensity: (12 @0) + (5 @1) + (30:12 @2) + (11:33 @3) + (8:11 @4) 6.58 km (7:38 / km) +118m 7:00 / km
ahr:159 max:206 shoes: Bondi 5 2018

Didn't feel up to running tonight, but sucked it up and into the preciptating dark I went. Small group tonight, kept it real easy. HR is a total farce so moved 28 minutes of level 5 to level 2


Monday Feb 24, 2020 #

5 AM

Note
slept:6.5 weight:78kg

12 PM

Walking 31:26 intensity: (25:50 @0) + (4:44 @1) + (3 @2) + (49 @3) 3.08 km (10:13 / km) +26m 9:48 / km
ahr:85 max:126 shoes: Bondi 5 2018

Too nice out. So snuck out for a walk...
5 PM

Run - Mixed tempo 27:50 intensity: (2 @0) + (25 @1) + (28 @2) + (3:58 @3) + (19:55 @4) + (3:02 @5) 6.01 km (4:38 / km) +27m 4:32 / km
ahr:145 max:159 shoes: Bondi 5 2018

Still nice out when I got home, so popped on the new 3/4 tights from Alpkit and zipped down the road. Hard for 5km, then backed off the final 1000m back to the house.

Tights are a bit snug, but seem ok. Sort of feel like compression tights but aren't. And a hell of a lot cheaper than tights available stateside, even with the shipping from Sweden.

Sunday Feb 23, 2020 #

5 AM

Note
rhr:48 slept:5.5 weight:78.7kg

7 AM

Note

Hurd State Park - Orienteering Demo - Link

Orienteering 1:15:14 intensity: (28:08 @0) + (19:27 @1) + (16:37 @2) + (9:26 @3) + (1:20 @4) + (16 @5) 3.69 km (20:25 / km) +87m 18:16 / km
ahr:98 max:164 spiked:6/6c shoes: 280 ORoc 2017

Easy "orienteering for trail runners" demo at Hurd. JHen assisting with the instruction, and about 90 minutes doing a subset of the Hurd short course. About a dozen folks total, everyone seemed to have a good time, a couple skipped the 9am social run portion of the days activities so they could go out for more orienteering.



Probably do this again when the winter series comes to Ansonia. And of course already planning on doing a special instructional session at the Gay City meet in April along with a long beginner course.




Marking as orienteering, though I'd already been to all of these controls before, albeit from different directions on a different course.

C • Kudos 5

Run - Trail long 1:26:49 intensity: (11:45 @0) + (11:24 @1) + (37:00 @2) + (21:49 @3) + (3:53 @4) + (58 @5) 9.29 km (9:21 / km) +232m 8:19 / km
ahr:114 max:174 weight:77.3kg shoes: 280 ORoc 2017

And then Colleen led us on a nice combination of trails through the park for the social run.


9 AM

Note

Hurd State Park - Social Run - Link
4 PM

Walking 17:22 intensity: (7:44 @0) + (8:19 @1) + (1:19 @2) 1.44 km (12:06 / km) +15m 11:29 / km
ahr:93 max:118

Saturday Feb 22, 2020 #

Note

Winter Series 2020 - Muscoot Farm
Feb 22 - Mar 15
6 AM

Note
rhr:37 slept:8.0 weight:78.5kg

8 AM

Run - Trail long 1:46:56 intensity: (8:46 @0) + (11:50 @1) + (22:59 @2) + (43:20 @3) + (19:38 @4) + (23 @5) 13.21 km (8:06 / km) +231m 7:27 / km
ahr:123 max:176 weight:77.8kg shoes: 285 TrailRoc 2019

Strider Social run at the Laurel Sanctuary in Union. Been by here a billion times, never actually stopped in. Quite nice - mostly maintained forest road with some trails tossed in. While there certainly are places with plenty of laurel, the sanctuary portion with its dense old growth thicket is actually only a fairly small area. Could be some interesting O there - quite a few old stone walls, some glacial erratics, and a series of parallel ridges with boggy bits in between.


6 PM

Note

Banff Mountain Film Festival with the Striders. And Blind Pig for pizza.



Friday Feb 21, 2020 #

5 AM

Note
rhr:45 slept:7.0 weight:77.6kg


Green WS#5 - Splits

Thursday Feb 20, 2020 #

4 AM

Note
rhr:47 slept:7.0 weight:79kg

6 PM

Run - Mixed tempo 46:59 intensity: (12 @0) + (4 @1) + (6 @2) + (10:05 @3) + (28:09 @4) + (8:23 @5) 9.64 km (4:53 / km) +64m 4:43 / km
ahr:145 max:169 shoes: Bondi 5 2018

Coyote Run. 30ish, clear, felt colder than it was. Brisk pace with Mike, a little slower on the return.


Wednesday Feb 19, 2020 #

5 AM

Note
rhr:47 slept:7.0 weight:77.7kg

3 PM

Walking 1:00:54 intensity: (40:31 @0) + (11:15 @1) + (6:42 @2) + (1:53 @3) + (29 @4) + (4 @5) 6.01 km (10:08 / km) +27m 9:55 / km
ahr:94 max:168

Out early enough for a walk to the lake... dirt road pretty sloppy...

Tuesday Feb 18, 2020 #

5 AM

Note
rhr:44 slept:5.5 weight:78.3kg

6 PM

Run - Road hills 1:07:30 intensity: (1:05 @0) + (18:14 @1) + (26:45 @2) + (17:57 @3) + (3:29 @4) 9.58 km (7:03 / km) +265m 6:11 / km
ahr:116 max:148 weight:77.7kg shoes: Bondi 5 2018

Light misty rain, 35ish. Not pleasant, but good company got it done...


Monday Feb 17, 2020 #

5 AM

Note
rhr:44 slept:4.0 weight:78.7kg

Sunday Feb 16, 2020 #

7 AM

Note
rhr:53 slept:9.0 weight:78.5kg

Slept really soundly last night. Woke up at my usual 4:30am, but proceeded to just fall back to sleep, which I don't usually do. Legs feel pretty tired as well, so probably just go for a walk this AM, maybe an easy run later, or maybe not..

Walking 1:05:42 intensity: (1:04:17 @0) + (1:25 @1) 6.05 km (10:52 / km) +27m 10:38 / km
ahr:80 max:94

Jaunt down to the lake and back. Nice morning, overcast, high 20s. Some spring birdsong noted...

Saturday Feb 15, 2020 #

5 AM

Note
rhr:41 slept:7.5 weight:79.4kg

Going to skip Forest Park for a longer woods run this AM...
7 AM

Run - Dirt warm up/down 14:13 intensity: (18 @1) + (12 @2) + (8:25 @3) + (5:18 @4) 2.83 km (5:01 / km) +41m 4:41 / km
ahr:135 max:143 shoes: 280 ORoc 2017

Part frozen dirt, part paved. Parked up on Boston Hollow since trail head parking limited and I wanted a bit extra anyway.

Run - Trail 2:05:19 intensity: (3:17 @0) + (1:25 @1) + (6:00 @2) + (1:19:20 @3) + (27:11 @4) + (8:06 @5) 13.52 km (9:16 / km) +295m 8:22 / km
ahr:152 max:181 weight:77.4kg shoes: 280 ORoc 2017

Social Run on Natchaug Trail. Usually a decent pace occasional regroups but none very long. Tossing in fartlek intervals fairly regularly, but average HR does seem a bit high. But then again it was very cold, so maybe body working extra...


Run - Dirt 15:11 intensity: (55 @2) + (11:48 @3) + (2:26 @4) + (2 @5) 2.83 km (5:22 / km) +16m 5:14 / km
ahr:135 max:156 shoes: 280 ORoc 2017

And back to truck...
9 AM

Note

GSH Snowstorm Classic 5km

Friday Feb 14, 2020 #

5 AM

Note
rhr:45 slept:7.0 weight:78kg

12 PM

Walking 25:19 intensity: (3:16 @0) + (11:56 @1) + (5:32 @2) + (3:42 @3) + (53 @4) 2.06 km (12:17 / km) +16m 11:49 / km
ahr:106 max:144

Needed to get out of the office for a few..

Thursday Feb 13, 2020 #

5 AM

Note
rhr:47 slept:6.5 weight:77.7kg

4 PM

Walking 37:37 intensity: (41 @0) + (25:43 @1) + (11:13 @2) 3.24 km (11:36 / km) +25m 11:10 / km
ahr:103 max:119

Just a short walk before it got dark.

Wednesday Feb 12, 2020 #

5 AM

Note
rhr:42 slept:7.5 weight:78.1kg

4 PM

Run - Mixed 1:09:26 intensity: (41 @1) + (25:36 @2) + (38:32 @3) + (4:37 @4) 12.26 km (5:40 / km) +141m 5:21 / km
ahr:125 max:143 shoes: Bondi 5 2018

Afternoon run around by the lake. Not much energy, but got it done...

Tuesday Feb 11, 2020 #

5 AM

Note
rhr:51 slept:7.0 weight:78.2kg

5 PM

Run - Road hills (Happy Hills) 1:07:44 intensity: (2:28 @0) + (2:29 @1) + (19:53 @2) + (30:52 @3) + (11:58 @4) + (4 @5) 10.04 km (6:45 / km) +180m 6:12 / km
ahr:126 max:154 shoes: Bondi 5 2018

40F, dense fog. Good crowd, easy night with a few strides tossed in.
C • Clothing 2

Monday Feb 10, 2020 #

5 AM

Note
rhr:43 slept:7.5 weight:77.4kg

Sunday Feb 9, 2020 #

5 AM

Note
rhr:41 slept:7.0 weight:77.2kg

7 AM

Run - Trail warm up/down 13:37 intensity: (11 @0) + (1:45 @1) + (3:28 @2) + (7:25 @3) + (48 @4) 1.66 km (8:13 / km) +40m 7:20 / km
ahr:122 max:142 shoes: 280 ORoc 2017

Started from the lot out on the main road by the light, since that's where we'll be meeting for the "Navigation for Trail Runners" thing I'm putting on in a few weeks using the short course map. Have never run in from this lot (off the NE of the current map) so ran the green trail until I was on the map, then continued on trails most of the way to the start of the medium course.

Orienteering (Winter Series #4 - Hurd M) 59:28 intensity: (2:44 @2) + (13:38 @3) + (40:25 @4) + (2:41 @5) *** 5.96 km (9:58 / km) +240m 8:18 / km
ahr:142 max:159 spiked:12/14c weight:76.1kg shoes: 280 ORoc 2017

And the medium distance course put out by George. About 25, overcast and very light mood snow for effect. No real navigation problems, a couple losses of time by not fully reading the control description. Calling errors (no spike) on #4 & #8, other minor time losses not counted as errors. Notes in the splits..


Splits


RouteGadget

C • Looked at your leg comments... 7

Run - Road warm up/down 4:54 intensity: (1:39 @3) + (3:15 @4) 0.9 km (5:26 / km) +14m 5:03 / km
ahr:140 max:147 shoes: 280 ORoc 2017

Had originally considered doing part of the short course but opted to call it a day with one course. Back to the other parking lot via the road.

Saturday Feb 8, 2020 #

Note

Winter Series 2020 - Hurd
Feb 8 - Mar 1
5 AM

Note
rhr:47 slept:6.5 weight:77.5kg

Got a lot of work to do to catch up the weekly totals... yowsa!
9 AM

Note

GSH Snowstorm Classic 10km

Walking 12:24 intensity: (10:42 @0) + (9 @1) + (32 @2) + (1:01 @3) 0.86 km (14:27 / km) +16m 13:12 / km
ahr:76 max:136 shoes: 285 TrailRoc 2019

Walking, checking out a few key bits of the 5km course.

Run - Trail 11:25 intensity: (1:01 @0) + (3:36 @1) + (4:35 @2) + (21 @3) + (1:52 @4) 1.57 km (7:18 / km) +19m 6:53 / km
ahr:112 max:149 shoes: 285 TrailRoc 2019

Art's proposal for a 1 mile loop, not super appealing to me, but will look at alternates.

Run - Trail 1:16:38 intensity: (6:08 @0) + (8:07 @1) + (23:49 @2) + (33:33 @3) + (4:01 @4) + (1:00 @5) 8.41 km (9:07 / km) +125m 8:29 / km
ahr:119 max:167 shoes: 285 TrailRoc 2019

General trail explorations in Natchaug and Hole in the Wall, including some off trail orienteering (map in hand) to see if a connection back up from the Natchaug to the camp. In the end we opted to abandon that idea.

Run - Trail 7:11 intensity: (8 @0) + (4 @1) + (8 @2) + (1:49 @3) + (4:54 @4) + (8 @5) 1.62 km (4:27 / km)
ahr:137 max:161 shoes: 285 TrailRoc 2019

I had a better idea in mind for a mile loop, plus Art wanted to minimize climb. So this one is both more appealing (to me) and AP doesn't register any climb what so ever. Still about 80m short, but I have a few ideas to pad out the loop.

Run - Trail 7:11 intensity: (12 @2) + (1:17 @3) + (24 @4) + (5:18 @5) 1.6 km (4:29 / km)
ahr:153 max:176 shoes: 285 TrailRoc 2019

Same loop, just to check gps accuracy.
7 PM

Note

Strider Moonlight Run -Camp Ayapo, Somers.

All welcome...

Walking 29:41 intensity: (28:06 @0) + (1:12 @1) + (23 @2) 1.75 km (16:55 / km)
ahr:78 max:113 shoes: 285 TrailRoc 2019

Family Hike at Camp Ayapo. Good turnout, clear, full moon, about 30F. Opted not to stay for the run at 8pm since Anna had joined me and didn't want to leave her hanging around waiting for me to finish.

Friday Feb 7, 2020 #

5 AM

Note
rhr:32 slept:6.0 weight:78.7kg

still catching up on work stuff, not getting out again today..

Thursday Feb 6, 2020 #

5 AM

Note
rhr:43 slept:7.5 weight:77.2kg (rest day)

Wednesday Feb 5, 2020 #

6 AM

Note
rhr:44 slept:8.0 weight:76.1kg (rest day)

Colonoscopy - instructions were no exercising, not even a walk without 'adult supervision', so a rest day it is.

Tuesday Feb 4, 2020 #

5 AM

Note
rhr:47 slept:6.0 weight:77.4kg

12 PM

Walking 1:20:19 intensity: (1:17:15 @0) + (2:25 @1) + (39 @2) 8.22 km (9:47 / km) +40m 9:33 / km
ahr:84 max:118

Casual mid-day stroll.... No hills for me tonight..

Medium WS#4 - Splits

Monday Feb 3, 2020 #

5 AM

Note
rhr:42 slept:7.5 weight:77.7kg

11 AM

Walking 19:06 intensity: (12:32 @0) + (5:52 @1) + (42 @2) 1.92 km (9:55 / km) +25m 9:20 / km
ahr:88 max:120

Brief walk after moving the car...

Sunday Feb 2, 2020 #

6 AM

Note
rhr:38 slept:8.0 weight:78.5kg

7 AM

Run - Road warm up/down 19:30 intensity: (13 @1) + (7:17 @2) + (10:03 @3) + (1:57 @4) 3.32 km (5:52 / km) +47m 5:29 / km
ahr:125 max:142 shoes: 285 TrailRoc 2019

Road run up to the Wraight Property.

Run - Trail 51:44 intensity: (49 @1) + (5:53 @2) + (17:37 @3) + (27:19 @4) + (6 @5) 7.52 km (6:53 / km) +125m 6:21 / km
ahr:135 max:162 shoes: 285 TrailRoc 2019

Exploratory run for a Soapstone course reroute to eliminate a section of two way traffic. State grant will allow NCLT to purchase a 118 acre Wraight Property which runs from Porter Rd and abuts Shenipsit SF. New course routing will likely utilize existing trails and woods roads and rejoin the Shenipsit Trail north of the two way section, which has caused some runner confusion the past couple years.

Then ran to Gulf Rd to meet Michael T for an 8:30 jaunt.

{edit}The trail reroute I came up with doesn't actually utilize the new Wraight Property at all. Stays just south and west of it. But that's ok too... Not sure why I didn't see this option a few years ago when we had to reroute the course and created the two way section as a compromise option. the new trail bits are very nice, I just never run those ones for some reason.

Run - Trail 43:12 intensity: (1:31 @0) + (2:27 @1) + (14:12 @2) + (24:49 @3) + (13 @4) 6.23 km (6:56 / km) +83m 6:30 / km
ahr:121 max:147 weight:76.9kg shoes: 285 TrailRoc 2019

Nice conversational run on Sampler with Michael. No other takers today. Then bummed a ride home as I didnt feel like running back home, though probably should have as I'm about 45min short of weekly goal. But a nice walk will fix that since the faster stuff is good for the week.
4 PM

Walking 46:03 intensity: (38:40 @0) + (6:47 @1) + (36 @2) 4.59 km (10:02 / km) +27m 9:45 / km
ahr:87 max:117

And a quick walk down the dirt before the onset of dim to finish off the week.

Saturday Feb 1, 2020 #

5 AM

Note
rhr:50 slept:8.0 weight:78.1kg

9 AM

Note

Got sucked into working on taxes, didn't get up to Forest Park today...
4 PM

Run - Mixed tempo 23:38 intensity: (18 @0) + (7 @1) + (6 @2) + (5:20 @3) + (14:07 @4) + (3:40 @5) 5.01 km (4:43 / km) +45m 4:31 / km
ahr:143 max:157 shoes: Bondi 5 2018

Down the dirt road before I lost the daylight. Brisk pace since I didn't do Forest Park, but not full on race pace. Got it done. Went a little ways up Hare Rd. to get to 2.5km before turning around.

Walking warm up/down 5:38 intensity: (2 @0) + (2:58 @1) + (1:53 @2) + (40 @3) + (5 @4) 0.55 km (10:13 / km) +1m 10:06 / km
ahr:107 max:140 shoes: Bondi 5 2018

Short walk to let the heart rate come back down.

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