Modal long distance. OK performance, still quite a bit of time loss - some due to not being able to identify where you can run from the map (green vs boulder field variability), some faffage in the circle (not reading control description a couple of times), and some general errors (but better than yesterday in general). Basically a very long middle distance though which was a shame.
3:20 down on Hannu, and agonisingly tight in a battle with me, him and Jan P for the overall 3rd place, which I lost by about 1 minute overall. I actually caught Jan, but I needed to get away from him which was tricky as he knew he just needed to finish close to me to beat me!
Maps on Twitter.
Trail/terrain running warm up/down 26:00 5.1 km (5:06 / km)
Trail/terrain running21:00 4.0 km (5:15 / km) +50m4:56 / km
Morning jog. After breakfast today as not racing until 1pm
Orienteering46:00 8.1 km (5:41 / km)
MODAL Middle distance WRE - http://www.modal.coviseu-natura.pt/satao2018/en/ Not a great performance really - pretty rusty in this stuff, and 3*1 min mistakes plus plenty of wobbles and hesitations. Bit disappointed, but not done much orienteering recently so hopefully will improve during the week.
Trail/terrain running warm up/down 32:00 6.7 km (4:47 / km)
Orienteering16:00 4.3 km (3:43 / km)
MODAL night sprint. Bit of a stupid time for a race, but it was fun. Pretty simple, couple of decent route choices, and a bit slippy on the cobbles. Better run/result than this morning - only 30s off the speedy Spanish boys.
Road/track running warm up/down 25:00 5.1 km (4:54 / km)
Trail/terrain running34:00 7.0 km (4:51 / km) +100m4:32 / km
Morning run from home before flying to Heathrow then Lisbon. All fairly stress free. Then picked up a hire car, drove 3 1/4 hrs up into the mountains. Got within 15km of the accommodation and got a flat tire. No spare tyre in the hire car, just some 'goo' and a pump which didn't work (actually it was the cigarette lighter which didn't work...). 1hr later (about 11pm) abandoned car and got picked up by coach and team-mate. Car = future gg's problem.
Trail/terrain running hills 1:01:00 10.4 km (5:52 / km) +650m4:28 / km
Shocking run - 2 reps up Dumyat (skipped a 3rd, and barely did the second).
Slushy snow and lots of puddles made it pretty slippery, and my lungs reminded me that this was my first tough session in a long time. Worst thing though was I was really de-hydrated from yoga this morning - not ideal to do a tough session after.
Got 25 mins of effort at decent HR anyway, and hopefully got my lungs ready for next week.