actually did a warm up and warm down warm up - lap steady, 5 x short sprints, side steps, bit of stretching of calves, retied shoelaces, high knees, heel flicks
warm down - lap steady and stretches
10 AM
cycling1:30:00 [2] 22.3 km (4:02 / km) +187m3:52 / km
very easy after yesterday, legs feel okay first 5km had a lot of traffic lights and lots of right turns where I used the crossings, last 5km was all pavement and lots of pedestrians dodging so pretty slow
11 AM
sprint-o race 18:03 [5] *** 2.8 km (6:27 / km) spiked:20/21c
I am actually happy with every route I took, even when I sat down at the end and checked everything. Thought I carried out decisions pretty quickly, really concentrated, ran hard...yeah pretty happy with the time.
small things: no. 9, stopped for about 1 second just before the control because I was worried about the levels and wanted to check where control would be (or or down) turns out it was on the edge of building - could have checked descriptions for this
13->14 hugged the south side of the building (staying as close to purple line as possible) instead of round the tracks - this wasn't great underfoot but probably didn't lose any time as it was the shorter route.