Training Log Archive: BorisGr

Put on a meet at Osbornedale yesterday. Some things worked well, others did not. Here are some notes so I can remember for the future.

What worked:
1) The race format. I think the reverse chase was fun, increased competition, and increased the excitement level of a regular local event. Most people who can handle an advanced course can run two 4km courses with a break in the middle, and there are more people to compare times with than with a separate green and red.

2) Control pick-up. This went smoothly and quickly, with great volunteers (Sam, Ross, Claire).

3) Beginner courses. I have been to countless events where the beginner and intermediate courses were too hard, and I worked hard to avoid this. In the end, I got compliments from people on each of the three lower courses and a very low rate of DNFs. Very good. There is nothing worse than turning people away from the sport by setting beginner courses that are above the appropriate difficulty level and, therefore, not enjoyable.

4) Beginner instruction. I provided instruction to a group of boy scouts, and Joe helped out by showing the basics to another group. Both groups finished their courses and had fun, some of them signing up for a second course. Thanks Joe!

5) Use of the map. I feel like I ended up doing a decent job of using the parts of the map that were good and avoiding most of the sketchy areas. Also, having different parts of the map utilized for the prologue and chase worked well.

What did not work:
1) Trying to run the meet as a one-man operation. I should have asked Becky formally to help me ahead of time, and not at the last minute. She saved my butt with hanging lots of controls, putting out units, and helping with whatever else needed to be done. I also should have secured someone ahead of time to help with registration. Donna was awesome and stepped in to help right away.

2) Trying to run a meet with only 37 controls and units. This is simply not enough. I would love for WCOC to buy another 10 flags and units to complete this kit. It was stressful and not fun to have to move controls between the prologue and chase and would have been nearly impossible without Becky's help.

3) Putting out control flags the day before the meet and SI units the morning of. I thought this was a good idea that would save time the morning of the event, but people were very unhappy about the SI units just lying on the ground under the flag, a practice I was used to in club events in Sweden. I got lots of complaints about this.

4) Map printing. I was rather pleased with myself for being done with courses and map printing well ahead of time, but I stupidly did not print enough prologue maps. A disaster! People graciously agreed to pitch in and return their maps to be reused by others, but this should not have happened. I'll know better for next time. Also, if anyone reading this wants a map, let me know, and I will send you a JPG. Also, people complained about the paper I used. I happen to like the card stock paper, but I guess I am in the minority.

5) Cups. Becky and I bought lots of water to bring to the event. On this hot day, I was surprised that all of the water jugs were still full with the event in full swing. I forgot to buy cups. D'oh!! Luckily, George had some.

6) The beer-O. It was going to be too much for one day, so I had to cancel. No one seemed too upset. Next time, I'll plan and advertise it more ahead of time. I still think it could be a lot of fun.

Overall, I thought things went well, but definitely could have been made much smoother with a bit of forethought on my part, as well as more flags/units available to me. Thanks to everyone who came and especially to the awesome volunteers who helped me!

C • It was a nice day (and I di... 23

After a lazy morning, went out with Ross and Sam to Ansonia. I shadowed Ross for a while (which was hard work for me, trying to keep up!) and made him say out loud the features he was seeing and what he was expecting to come up. He did really well as long as there were enough features, but tended to speed up and lose contact when there was less stuff to read. We then did a few distance estimation exercises and then a whole bunch of relocation, where I would run for a while, then stop, and make Ross tell me where we were and how we got there. I think these worked well. There is a lot more stuff I would love to do, just wish we had more time together.

Event: WCOC Osbornedale State Park
 

Hanging controls, moving controls, picking up controls at Osbornedale.

Went out to Osbornedale with Becky to hang flags. Much nicer out today than on Thursday when I could barely move in the stifling heat.

Running down to the New Haven Green for soccer

C • wtf? 3

Pick-up soccer with math grad students and others.

Nice easy run with Mike and Marie at West Rock. Saw a turtle!!
Thought about running more, but grilling awaited.

Hanging streamers at Osbornedale. Really hot and humid, could barely move. The woods were nice, on the other hand, just have to make a few map corrections. Sunday should be fun.

Just read Phil "The Head Goat" Bricker's Billygoat report. Enjoyable reading - always fun to see it from the event director's point of view. I read the report harboring some secret hopes that CSU would finally win the coveted club award but, apparently, a 1-2 finish and providing a bunch of dedicated volunteers (Ross, Gail, Peter) is not enough to even be in the running. Next year, we will have to resort to bribery for sure.

Intervals at Wilbur Cross with Becky. Did 800's, my goal pace was 2:50.
Very hot and humid, so felt like crap, but hit my pace ok.

2:48
2:46
2:48
2:47
2:45
2:44

On the last one, I gave Becky a head start and chased her. Definitely good motivation!

C • For me too! 3

Recovery run with Kat at West Rock.

Event: Billygoat Run at Mt. Tom
 

Billygoat 2010.

Coming into this, it was pretty clear that Ross was the favorite, but I was hoping to run a good race for a 1-2 CSU finish. However, it's a mass start, and anything can happen if you let people hang around long enough. The plan, therefore, was to make it a two-person race as early as possible by starting out hard, and to make Ross win it by running a good, clean race. Also, I wanted to skip as late as possible and, given the amount of climb in this year's course, the skip had to save me climb.

S-1: 7:00 (2nd)
During the pre-race announcement, Phil "The Head Goat" Bricker mentioned repeatedly that we could not use the road that we walked up to the start as a route to #1. So I took a chance and positioned myself towards the right side of the start field, hoping that the leg went off in that direction. Start. Flip over the map, quickly decide against skipping 1 and take off. I immediately decide to take the small, winding trail along the stream and am pleased to have guessed right about the direction of #1. Ross is quickly on the trail with me, passes me, and flies on ahead. I wanted to push hard, so I was doing more following than reading the map here, which meant I was unsure of where we left the trail to attack. We end up west of #1, confused by unmapped cliffs, but quickly figure it out. I climb up the cliff with teeth to the NW of 1, and punch it a few seconds behind Ross. Probably 30-45 seconds lost here, which kills the advantage gained by a quick start. Grr. Michael Lucente (ML) from Canada is with us, and I hear more leaf crunching behind us.

1-2 (8:39): 1st
Ross runs off, and I lose sight of him after the first reentrant. I want to go straight and be careful about neither gaining nor losing too much elevation, so I run pretty carefully here, not wanting to risk a big mistake. ML is with me during the first part of the leg, then Eddie catches up, running faster than me and looking confident. I am tempted to follow him, but he swoops down the hillside far lower than I want to be, so I just keep my steady pace and let him go. When I cross the last stream on this leg and see the line of rocks and long cliff that point right to the control, I am completely alone and hear no on. Climb up and punch. The beep and red light take a while to show up. Am I really waking up this unit?

2-3 (3:49): 1st
I was afraid of this leg, as we were told the area was not fieldchecked, and I did not want to run off the map. Go along the saddle out of the control, then down the reentrant a bit and contour. I see the flat spur below me and decide to climb up to the hilltop that's right on the line, just to be absolutely sure. From there, it's easy, the contours make sense, and I find the control, still no one around me.

3-4 (3:42): 1st
The first hill. Jog a bit to get out of sight, then walk and read ahead. Here I decide to skip 14, as it was the latest acceptable skip in the course, saved 11 contours and some distance, gave me a much easier attack into 15 than from above, and did not force me into two energy-sapping climbing legs in a row. I also decide to take the right (flat) fork on 23.
The control itself is no problem.

4-5 (2:29): 1st
I hadn't seen anyone for so long that I start doubting that I am in the lead and wonder if Ross and Eddie are simply far ahead of me. Coming into 5, I see a bunch of people coming down the ridge, including Andis and Pavlina, and wonder where they are going. I decide they must be on their way to 2, having skipped one, though it doesn't make much sense, as Andis is going uphill unlike all the others. Now I see that he was actually skipping 3 and going to 4. I hit the ridge below 5 and have to run up.

5-6 (3:07): 1st
Another "get to the top of the highest mountain around" leg. I suppose it's the Billygoat, so this is part of the game. Easy leg, just have to keep pushing uphill. Hear and see no one. Drink some water, which I definitely needed here.

6-7 (5:33): 1st
It takes me a while to get down this mountain, and I am careful going along the hillside and picking the right reentrants, so my split is a bit slow on this leg, but I was trying to be very sure of where I was the whole time, as I often screw up legs that follow massive climbs.

7-8 (4:40): 1st
I contour around the hill, across the trail and down the reentrant. Cross the road, run down, see what looks like a spring. No control. I am very sure of where I am, so I actually assume the control has been moved or stolen, but decide to check from the trail. Go to the trail, attack, come to the same spot. Now panic sets in. Decide to run west along the hillside, still nothing. I hear footsteps and leaves crunching, and turn back east, stumbling into the control, which sat very low and, I still maintain, about 30 meters west of where it is on the map. About 1:15 gone. Ross sees me, and the race is on.

8-9 (2:00): 2nd
Ross tells me of his woes on #2, which he never found and was forced to skip. Still, the race is his to win, as he is moving much quicker than me. I hit the ridge that 9 is on too high, and Ross is gone.

9-10 (3:24): 2nd
This is not a fun leg. Up the road, then up the really steep four contours to another mountaintop. Some dude with a dog is standing on top of the tower and playing some musical instrument. Or I am hallucinating.
I think 10 would have been a great skip, especially if it came later in the race.

10-11 (4:55): 2nd
With every step I feel like my chances of winning are slipping away, and I do all I can from going into panic mode. Very sloppy orienteering on this leg: I run too far down the trail, then get stuck in the deadfall going along the ridge to the control. Ugh.

11-12 (3:01): 2nd
Take the left road here to avoid climb.

12-13 (6:42): 2nd
I consider going around , but see that it doesnt save climb, so I go straight instead, taking the worst of the climb on the small trail, walking and panting. Then up the reentrant from the trail, through the saddle, and up a couple of contours to get to the flatter part of the slope. Across the small trail and reentrant that follows it, and then get pushed down by the blueberries so I have to come back up a bit to the control.

13-14: Skip

14-15 (3:18): 1st
With the memories of the "skip gone terribly wrong" at the last Mt.Tom Billygoat (2004), I had spent time planning this leg while climbing up to 13. Contour along the slope through blueberry world, find the indistinct trail, and run along it till its bend. Then read each cliff and reentrant all the way to the control. I punch, waking up the unit. No one around. I am leading the Billygoat.

15-16 (7:27): 1st
From here in, I am running and looking over my shoulder. Slog up through the blueberries to the trail, hitting it right at the bend. I tell myself that this is the last hill, so I might as well push hard. I run most of the way, hoping to spot 18 on the hill to the right before I turn off the trail and contour across the ski slopes. Don't manage to spot 18. Across the ski slopes, and to the pond. About a dozen frogs leap into the pond, startled by me, another confirmation that no one has been here.

16-17 (1:38): 1st
Run up most of the way, looking back when I am on the trail. I see no one. Take a drink at yet another mountaintop control and take off to the start the way back home.

17-18 (1:53): 1st
As I approach 18, I see Eddie running up the trail. This has to be a good sign. Second place, at the very least, seems secure barring a meltdown. I leave the trail, climb the hill, but see no flag. I figure out that I am low, run back up, still no flag. About to panic, I see it hidden in the blueberries, Harriman-style. About 30 seconds lost.

18-19 (4:53): 1st
Trail all the way down, see Carl Underwood, Mike Lucente, and a few others along the way, all on the way up. Run to the trail bend, attack past the big rock, go a bit further than I expected to, but no problems.

19-20 (8:27): 1st
I am running as hard as I can here, first downhill, and then along the slope. Check off the cliffs below me, then the reentrants, and then the east-facing line of cliffs and rocks. I was probably running a bit too fast, as I suddenly out of energy and I eat my gu hereas I climb up to get back to the height of the control. I see the long cliff with green on its other side and follow its ridgeline past the dot knolls to the big rock. Am relieved, as this was the last difficult control.

20-21 (3:30): 1st
Flog myself downhill, as I know Ross will be flying here. Spiked the control, but Ross still took 45 seconds out of me.

21-22 (3:18): 1st
Not much left now. Sruggle through the reentrants and all the deadfall, cursing every wasted second. Finally climb the last hill and the woods open up. I run down the ridge to the trail and still her no one. I punch.

22-23 (right fork) (2:21): 2nd
At this point, I tell myself that if I don't see Ross by the time I hit the bridge across the pond, then the win is in the bag. I ran off and hear leaves crunching, and then see Ross come tearing down the hillside, punching 22 as I near the bridge. It's on. I know he will take the other fork, so I just have to run as hard as I can and hope I don't blow it. Thankfully, the control is not hidden and I don't lose any time. From the splits, Ross actually punched his 23 a second before I punched mine, but I had a shorter way to the finish.

23-24 (1:15): 1st
Down the road past the finish to the control. No Ross yet. Some people are cheering.

24-F (0:09): 1st
As I punch and turn around, I hear the first cheers of "Go Ross!", so I run hard to the finish and collapse. Ross joins me in a few seconds. I won.

I have no doubt that Ross will win many of the coming Billygoats as he is only getting better and better, but it was really nice to win this one and get to take home the doorstop, extending the drought to 8 years without an American-born winner.

It was a brutal, but enjoyable course, set in the true Billygoat tradition. Thanks to Phil and everyone else who helped organize this finest of events!


A win!
Write-up late, QR at http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

C • nice 24

Warm-up / jog to the start and a feeble attempt at a cooldown with Ross and Alex.

Jogging/walking/stumbling around the Billygoat sprint with Erin. Lots more fun with company, not sure I would have gone around by myself.

Billygoat - Splits

To and from East Rock

A pick-up game with Yale grad students. Tried out my new cleats for the first time. A lot of fun, though I am pretty crap at the moment.

C • sweet 1

A trail and terrain run at West Rock from Wintergreen Lake with Kat. There is some great terrain out here!

My routes from the Trials:

Middle
Sprint
Long Part 1
Long Part 2

Results:

Middle
Sprint
Long

TT Scoring List: http://www.petergagarin.org/misc/teamtrials-men.jp...

Made the team.
Just for amusement, here are my trials scores from the last four times I ran the trials (made the team each time). Could not find anything prior to 2005.

2010 - 291.76
2009 - 293.29
2006 - 300.48
2005 - 277.31

Not getting any better... Overall, this was a mediocre set of Team Trials races for me, with the middle and sprint races below expectations and long race at expectations for my current form. Still, I think I am running better this spring than I have since spring 2008, so that's encouraging. If I can keep training without huge setbacks for the next twelve months (a big if!), then a return to the WOC team for a middle distance race in France is not unthinkable.

On a more general note, it was great to see how competitive women's trials were. It's definitely the most competitive that I can recall. The men's is another story entirely. The 80's seem to be a lost decade for US men's orienteering, as only three people born in the 80's have run WOC for the US. We did not add any this year, with rookies Nikolay and Matt being 32 and 36, respectively. We currently have a great generation of talented and enthusiastic juniors (Andrew C, Carl U, Ethan C, Nate L, John HW, John G, Gabe S, Keith A, Jaxon R, Greg A) and young(ish) seniors (Jordan L, Erin S, Brendan S, Leif A, Ian S). While everyone around is talking about USOF (OUSA, whatever, i don't give a damn what we call it or what the logo is) recruiting new people and growing participation, what I want to know is, how do we keep these guys (who we already have) in orienteering and help them get better? We have the talent, we have the enthusiasm to have a great new generation of orienteers. How do we take the next step and not have another lost generation once they go off to college or real life?

C • ask the lost generation 4

Team Trials Long

Probably my best long race so far this season, which is not saying much, since it's only my fourth. The best thing about it was that I didn't totally fall apart in the second half and managed to maintain ok speed to the end. I still had a section in the middle when my brain wasn't there (#15, #16), and I lost over a minute on #7, but ok otherwise.
Highlight (lowlight?) was the half-dozen snakes that I startled when taking the trail route from 9 to 10. One was quite fat and slow to slither away - probably a rattler.

Blue B Long - Splits

M-21+ TT Only Long - Splits

Event: 2010 US Team Trials for WOC
 

Warm-ups and cool-downs

US Team Trials Middle Distance

Fun course, disappointing race. I'd been racing with a chip on my shoulder the last two weekends that somehow fueled my racing and gave me an extra gear that was just missing today. I felt like I sleepwalked through the course, never pushing to the limits and yet still managing to make a couple of mistakes (15 sec on 4, 30 sec on 11, 45 sec on 15). Ended up 2 minutes behind Eric. Nate Lyons had a great race and finished 2nd.

US Team Trials Sprint
Another really fun course by Greg and Sergei, though the map had a couple of imperfections, one of which cost me. I felt surprisingly good physically and was running well through 14 controls (3rd overall, 0:13 behind Ross) when I lost 44 seconds on #15 - I ran through an unmapped passage through the green and thought the control I saw had to be women's, since it was not where I expected it to be. Made a loop through the next patch of green and came back to check that control, which turned out to be mine. Argh. Then also overran #18 by a few steps - another 10 seconds gone.
Great race by Patrick - that's how sprints should be run!

Blue Sprint - Splits

Easy run at West Rock with Becky and Marie in the beginning. Felt pretty tired, so didn't do the long run I considered doing. Will probably take tomorrow off.

We saw an opossum outside our building last night. It was cute. I wonder if there is some rivalry between the gangs of raccoons and opossums for the nighttime supremacy of our parking lot.

Went out to Osbornedale to do some exploring for my upcoming local event there. The girls came along - Kat, Becky, and Anais.
It was cold and wet, and the map wasn't exactly perfect, but at least now I know which areas to avoid for the courses.

Intervals at the track. Much nicer with company, in the form of Marie and Siobhan. Did the same eight 400's and two 200's as last week, with 1 minute rest.

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- Splits

Patrick, Carol, and co. were going to Ansonia to train this morning, so how could I resist? Jogged around the RedY course from Saturday. Woods beautiful as always.

C • TT 15

Warming up with Ross on the warm-up map. Legs felt tired.

WCOC A-Meet Day Long Distance

I had an early start and was sandwiched in the middle of a CSU pack - Kenny 3 minutes up and Ross 3 minutes back. I didn't feel great during the warm-up, but got locked into racing pretty quickly after the start. Had good speed and was on top of my navigation for the whole first half of the course, through the beginning of the butterfly. The only time I lost up to that point was a bit of hesitation on the long leg to 12, though I still do not understand what superhuman powers allowed Ross to crush me by 1:43 on that leg and the rest of the field (save bigE, who was running too fast for his own good there) by a full minute. Very impressive!
At the beginning of the butterfly (just about halfway into the course), I am a bit over 2 minutes down on the Ross express. Then I eat a Gu and fall apart. It has happened frequently to me that my brain shuts down right after eating a Gu, and so I try to eat them in sections with easier orienteering. It did not help today. Perhaps I need to eat them gradually, taking only a bit at a time, rather than overloading myself with sugar.
Anyway, I was orienteering out of control on 16, probably losing 45 seconds there, and so I stopped, ate my Gu and drank some water. Was ok but slow to 17 and 18, then picked up the pace to 19 and blew up. I misread the marshes around me after crossing the trails a second time and ended up making a parallel error while running through what is shown as green on the map. Relocated at the out of bounds houses and ran over to 19, angry. About 1:40 lost. Take the safe route to 20, forcing myself to say everything I am going to do out loud, as I can tell that I am having serious trouble focusing. Plus, my butt hurts. Clean to 21, slow to 22, then blow up again to 23. Run to the first trail, stop, check my direction, and still run off nearly 60 degrees off. Correct myself, make it to 23 and 24, then blow up one more time. Down to the trail, up through the saddle with the small ponds in it, then tell myself to just run straight to the trail and run off randomly, weaving through the marsh not sure where I am. Finally hit the trail, stop again, refocus, and manage to get through the rest of the course, but not before leaving another minute out there, for a total of about 5 minutes lost on the course.
This was a great course by Joe, worthy of a WRE, and very physically and mentally intense the whole way. Ross' time of 82 is really good, and I had no shot at that. However, 87 should have been very doable.

QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

C • less is more 3

Control pick-up

Blue1 Day 2: Long - Splits

M-21+ Day 2: Long: Blue combined - Splits

Event: WCOC / US Team A-Meet/WRE
 

WCOC A-Meet Day 1

Kat and I showed up early to help PG set up the start and then pre-ran the WRE courses. Not much of a warm-up, but somehow as soon as I flipped over the map and started, I felt great and in racing mode. It felt like I flew through the first loop, the first four controls sitting exactly where I expected them to. Then I took a bad direction crossing the big trail going to 5, corrected, but not enough and ended up missing low and having to come back up. Chose the upper route to 6 since it was shorter and had a nice approach. Nailed it. Went straight to 7, in control the whole way, feeling good. Straight again to 8, but probably should have run on the trail some more, as the woods were pretty scrappy there. No problems scrambling back up to 9 and then on the line the whole way to 10, still feeling great. Was in control to 11, but about 3/4ths of the way there, I suddenly told myself that I should be going to 13 first. Spiked 13 from where I was and realized what I had done. Cursed myself and went to 11, losing a minute in the process. Just fine through 12,13,14 (I love this part of Ansonia!), then lose 18 seconds and the lead to a flying Ross on 15 without making a mistake. No problems to 16 and the finish. Mostly very happy with myself after the run, as it's the best I had felt physically for a whole course in a very long time. Then went to help out at the start and was glad to be sheltered from the rain when the worst of the storm came.

QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Collecting some flags and a bit of jogging after the race.

Blue Day 1: Middle - Splits

Putting out some flags and SI units at Ansonia. The woods are great. It will be an awesome race tomorrow!

Easy run with Kat by the river at East Rock to celebrate Kat's completion (survival?) of first year as a grad student!

Really fun run with Marie at West Rock after coming back from a great 24 hours in NYC. Looking forward to the weekend!

Recovery run with Kat at East Rock on a beautiful day.

Intervals at Wilbur Cross track. Same as last week, 8x400m with 1 min rest. Tried to run them at 81 pace this time, but failed again.

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Then added a couple of 200's:
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Stopped here because my hamstring was feeling tight.

C • Noooo! 15

- Splits

This is clearly awesome: http://www.youtube.com/watch?v=ASpg3rlKsk0

Easy run with Kat (!) at West Rock. Felt very low on energy, so decided not to extend the run on my own.

Spent the evening glued to the computer watching Tiomila coverage and rooting for Linné. It was a rollercoaster, as they started very well on leg 1, then lost time at the beginning of 2 and dropped off the lead pack. Tomas lot a few more minutes during the long night, and Höij went out 6.30 down on the 4th leg. All looked hopeless, but the top teams kept losing time, and Höij, Jan, Liutas (a reserve who had to jump in for Ulf), and Albin had amazing runs to bring Linné into the lead pack after 7 legs. I was nearly jumping up and down on the chair when I saw Albin run in, 17 seconds off the lead. Loefaas ran really well on 8 and exchanged 3rd, 1:22 down on the lead. In the end, Linné finished 5th, which is probably about where they belong, but them staying in the thick of things through the whole relay certainly made my night!

C • fun! 1

At East Rock in the early evening. Planned to rollerski, but ran out of time after taking an afternoon nap. Not very energetic, just wanted to get out. If I had stayed at West Point and run the long, I am guessing I would have struggled.

Event: USMA West Point A-Meet 2010
 

Warm-up for the middle

West Point A-Meet - Middle Distance

I had a nice early start before it got too hot, though it did mean leaving home at 6am to get there on time. I didn't feel like I had a good rhythm at the start of this race and always felt a little rushed in my navigation, but I managed to start without losing much time in the technical early section of the course. I took a rather conservative route to 1 to give myself time to get into the map, but probably should have gone straighter. Good after that and settled down a bit after 3, as features started appearing when I was expecting them. Went around to 6, which I think was a good route. Then stayed low and around to 8 also to get good running and avoid the steep cliffs on the line. Not sure if that was good or not, have to look at splits. Then lost my brain to 9. Climbing up the steep hill, I told myself to be careful after I crossed the ridge, as this is the oxygen-deprived state in which mistakes happen. Still, I ran along the line of cliffs and somehow convinced myself it was the lower line rather than the upper. Stopped eventually, figured it out and went back, climbing down to the control. Saw Daniel Griff there, who started 3 minutes before me, and whom I had passed earlier without knowing. We stayed together after that. He was stronger up the hill on the trail towards 12, but hesitated on the way down and I got a bit in front. Then stayed in front, taking a good line to 13 and going through the stone wall junction as my attack. Annoyed by the 1:25 lost at 9, but satisfied otherwise. Finished about a minute ahead of Wyatt and Ross. It seems a lot of people made big mistakes out there, and the heat could not have helped the late starters. Always nice to win an A-meet race - I think it's only the 5th time I've done that.

QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

C • wahoo 3

Cool-down with Daniel Griff

Warm-up for the sprint. Really hard to get myself going in the heat.

West Point A-Meet - Sprint

I had 5.5 hours between the races, so plenty of time to lie around in the sunshine. Very hard to get moving again and feel fast for the second race of the day, especially in the heat. I had a decent race technically, while feeling slow throughout. I took a bad route to 7 (should have gone straight), and bad approaches to 6 (too high) and 13 (zig-zagging). Good otherwise, maybe 20 seconds lost total. Ended up tied for 2nd with Eddie, miles behind a dominant Ross.

QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

A short cool-down before hopping in the car and going home.

Blue Middle Distance - Splits

Red/Blue Sprint - Splits