- 10min WU - 10min Active - Canadian Masters XC Champs 8km (29:51 - 39th place) - 20min CD
I was really pleased with this. Focus on the first lap was "no push" which was hard because everyone seemed to be determined to get out hard. Passed a lot of people on the 2nd half of the 1st lap even though I was still running easy. 2nd lap I slowly increase the effort and passed a bunch more people.
At halfway I set a goal to pass 10 more people before the finish - this helped me get in deep. Spent a lot of the last 4km on the vomit threshold and did a fair amount of dry heaving.
I had passed 10 people but with 200m to go a guy passed me hard and instead of using him I focused on "if I go now I will puke before the finish" and let him go. I am disappointed that I settled instead of got everything out of myself but other than the last 200m the race was great.