Running warm up/down 15:52 3.08 km (5:09 / km) +2m5:08 / km ahr:127 max:142 shoes: Inov-8 x-talon 190 Orange
Orienteering 14:20 3.74 km (3:50 / km) +23m3:43 / km ahr:176 max:185 shoes: Inov-8 x-talon 190 Orange
Morning sprint at Birmingham uni. Initial mistake on 1 not counting the underpasses then settled down and planned well throughout. Couple of poor exits lost a little time but generally a good run out and nice to take a good win.
Running13:18 2.31 km (5:46 / km) +24m5:29 / km ahr:128 max:144 shoes: Inov-8 x-talon 190 Orange
Running15:47 3.0 km (5:16 / km) +17m5:07 / km ahr:148 max:172 shoes: Inov-8 x-talon 190 Orange
Orienteering 18:24 4.6 km (4:00 / km) +28m3:53 / km ahr:179 max:187 shoes: Inov-8 x-talon 190 Orange
Afternoon sprint race. More technical area and some odd mapping/control positioning and control descriptions led to a somewhat nervy run throughout. Good generally though but scrappier and less planning than this morning. Only real mistake of the day was on 12, no plan at all and exited wrong, one dead end, long way out then the inaccessible end so another fanny about totalling maybe a minute. Still managed to hold on to the win by a few seconds. In some ways I'm happy to have made the big mistake now, despite being annoyed about it (haven't made such a big mistake in a sprint for a long time) so good to identify what to work on in the coming sessions.
Running15:59 3.01 km (5:19 / km) +20m5:09 / km ahr:136 max:149 shoes: Inov-8 x-talon 190 Orange
Running warm up/down 15:36 3.53 km (4:25 / km) +4m4:24 / km ahr:143 max:156 shoes: Salming Distance D1
Orienteering tempo 41:02 11.11 km (3:42 / km) +4m3:41 / km ahr:172 max:184 shoes: Salming Distance D1
Castle Vale Urban. Hadn't seen the map or area and was really pleasantly surprised with how tricky it was. Lot's of dead ends and technical blocks which made for a really fun course and no boring bits which urbans sometimes suffer with. Tempoed around, never going out of my comfort zone really and orienteered well apart from navigating on the wrong line around the busy section at 3. Small slip but other than that all good.
Running26:03 5.01 km (5:12 / km) +3m5:11 / km ahr:139 max:157 shoes: Salming Distance D1