a couple of errors. could have been a bit cleaner on entry and exit of some controls. all up lost about a min i think. would have been interesting to see how i would have run against the seniors who were 400m more and winning time 66secs slower.....next year
orienteering17:58  3.0 km (5:59 / km)
pretty good. a couple of little 3-5sec hesitation/misjudgment all up maybe 40secs. good pace though and happy with the outcome.
started at 3:10min/k
slowed to 3:30 on the hill aand stayed for the rest of the course.
aussie steeple chase champion got me on the second downhill and we stayed 30m apart for the rest of the course till he sprinted the finish.
didnt feel as good as last year but time was still 20secs faster i think
have intervals tomorrow....then XC on friday then 2 races sat and one sunday and milkrun sunday night then potential intervals monday arvo...so decided to have a rest day before a set of high intensity days
left arse cheek was super numb. think it might have been because my back was a bit skewed from when i did my ankle yesterday. the left side of my back is super tight and then my left cheek is bad..so did a lot of streching, like 30min, to try loosen it up. decided to just come home and going to do a heap of loosening up tonight.
ACT long distance champs
first few very sloppy but by 7 was alright. won the long leg by 40secs and went sort half way between straight and track. good choice i think.
most was good but some small errors and stopages for ankle etc.