Running (Warm up) 17:18 [1] 2.38 km (7:16 / km)
shoes: Walsh PB Elite
Warm up before the JIRCs individual.
Orienteering (JIRCs Individual) 49:07 [4] *** 7.82 km (6:17 / km) +220m 5:30 / km
spiked:19/22c shoes: Walsh PB Elite
Gore Heath 6.8km +220m
Pre race, my plan was essentially to have a clean run, not to race but to get round without mistakes.
Took a decent route to 1, heading a bit round about, but fast on the paths. Then up to 2, decided not to go in the 'train tracks' as Sasha said but headed back out in to the main woodland which by the looks of splits was faster. grueling leg to 3 but got on with it, again with paths, then just took a bearing for 4 and got it fairly cleanly but don't think it was the fastest route. Everyone complained about 5 but i seemed to find it ok really, just slowed down and made sure. Small paths to 6, i don't think were mapped very well but wasn't too bad, was puffing a little on the hill though. Bit of a mistake on 7 as i was too far north towards 2 so faffed a bit before it clicked which was annoying but got it out of my head pretty quickly. Path to 8 but missed it, was on the wrong side of the re entrant so again lost some time.fairly safe but slow through 9 and 10, but 9 was scrappy really but safe again through to 11, making sure there are no mistakes on the path network. Up to spectator was knackering as it was a steady ascent up the hill, then down the hill on to 13, easy. Odd route to 14 went too far through and lost time, should have zig zagged instead. Clean to 15, but was pretty tough running. Somehow lost a fair amount of time on 16 annoyingly, maybe going over the hill and then not going far enough. down easily to 17 then up to spectator again. Long run down the path again, found 19 but i think there was more green than was mapped which was a bit of a theme throughout to the honest. Went straight through 20 and 21 in the green so slowed a little and made sure. Then out to the path for 22 and through the trees for the finish.
So essentially a pretty clean run, no huge mistakes, biggest was 7 losing almost a minute and then a few other scrappy controls annoyingly. Lost maybe 2:30-3 mins overall with small errors etc and that's being pretty picky. Then obviously not running at full race pace so could have pushed harder but didn't want to as this was more of a race for me to get a bit of confidence before the next season. really enjoyed it, finished 2nd about 4 mins down on sasha who's flying at the minute.
Not feeling 100% yet but far better than at the start of the year. Hopefully get a good base down before next year, as i missed it last year with both my knees.
Running (Warm down) 10:00 [1] 1.5 km (6:40 / km)
shoes: Walsh PB Elite
Easy jog, didn't tie it so approx.