Walk19:50 0.83 km (23:57 / km) +53m18:07 / km ahr:87 max:132
Orienteering1:16:23 10.13 km (7:32 / km) +282m6:37 / km ahr:157 max:178 shoes: Integrators March 2020
High Dam - 5th on course, 8 minutes down on Landels, 3 down on Jase and 2 on Pete and 1 on Ben. Much more in control of navigation but switched off on the 2 legs to crossing points - total unnecessary binning of 3 minutes number 5 and 14. Outside of that ok but 30 sec at 10 and 1 min at 15 (impact of missing crossing point).
4min 30 and feeling knackered in the heat meant not a great performance, delighted calf ok.
Running Warm-up7:56 0.44 km (18:14 / km) +18m15:03 / km ahr:126 max:157
Orienteering38:06 4.51 km (8:27 / km) +208m6:52 / km ahr:159 max:181 shoes: Integrators March 2020
British Middle -Summer House Knott. 1st M45 and managed to sneak in front of all the M50’s. first gold on British middle for 8 years. Calf still dodgy so really tried to focus on getting it right. Still lost 20 sec #1, 6, 30 sec #10, 11, 12.
Felt very hesitant early on due to the terrain and technicality but nailing #3 looks like made the difference. Calf survived ok