11 AM
Running 20:00 [3] 2.0 km (10:00 / km)
shoes: Inov8 F-lite 195
Warm up before the JWOC sprint. Warm up map was 1:1000 and inside the sports hall, so slightly different to the town we ran around in the race. I think I skimped on the warm up slightly, and my stitch in the race may have been from this.
Orienteering 15:40 [5] 3.7 km (4:14 / km) +15m 4:09 / km
shoes: Inov8 F-lite 195
21st place in the JWOC Sprint around Samokov. A very good race technically but I got a killer stitch at the 8th control which stuck around until just before the spectator pass-through. Annoying because it dropped my running speed right down and there were just seconds between people in the finish. The first section around the Soviet apartment blocks was quite easy but I still don't feel like I was absolutely smashing the pace. Then once the course entered the town centre my stitch disappeared and I was able to run at a speed I was happy with. Unfortunately this was the section with the slippery stones and grass, so I fell over punching one control and broke the control punching the finish. Looking forward to the real orienteering tomorrow in the forest.
Running 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov8 F-lite 195
A bit of a late warm down but it was pouring with rain and I didn't want to get too wet and cold.