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Training Log Archive: sjreeve

In the 31 days ending May 31, 2015:

activity # timemileskm+m
  Running30 12:11:38 92.49(7:55) 148.85(4:55) 1495
  Hiking5 6:29:25 18.49(21:04) 29.75(13:05) 940
  Yoga6 6:00:00
  Bike28 5:53:24 69.25(5:06) 111.45(3:10) 645
  Gym 14 5:13:15 91.19 146.75
  Mountain Running4 4:15:11 19.59(13:02) 31.52(8:06) 2295
  Orienteering5 2:41:18 14.96(10:47) 24.08(6:42) 31276 /104c73%
  Strength & Conditioning5 2:30:00
  Circuits5 2:20:00
  Core6 1:30:00
  Total80 49:04:11 305.96 492.4 568776 /104c73%
  [1-5]79 48:35:43

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Sunday May 31, 2015 #

12 PM

Yoga (Gym Session) 1:00:00 [1]

Saturday May 30, 2015 #

9 AM

Running warm up/down (To parkrun) 14:20 [2] 2.1 km (6:50 / km) +5m 6:45 / km
shoes: Saucony ProGrid Jazz 17

just going to take it handy

Running tempo (Waterworks parkrun) 18:56 [3] 5.0 km (3:47 / km) +25m 3:42 / km
shoes: Saucony ProGrid Jazz 17

ended up being a progressive run with 1km splits down from 4:00min/km to 3:35min/km. lots of flies around today - not so good.
10 AM

Running warm up/down (From parkrun) 8:50 [1] 1.2 km (7:22 / km) +15m 6:56 / km
shoes: Saucony ProGrid Jazz 17

Running warm up/down (Belfast Hills 5 Mile) 6:03 [1] 0.4 km (15:07 / km)
shoes: Saucony ProGrid Jazz 17

11 AM

Running race (Belfast Hills 5 Mile) 35:01 [4] 8.0 km (4:23 / km) +275m 3:44 / km
shoes: Saucony ProGrid Jazz 17

again, took it easy enough. raced well overtaking in all the right places and just kept distance ahead for a comfortable place

Running warm up/down (Belfast Hills 5 Mile) 3:46 [1] 0.3 km (12:33 / km) +5m 11:35 / km
shoes: Saucony ProGrid Jazz 17

plenty of active stretching

Friday May 29, 2015 #

6 AM

Bike (To Botanic) 13:26 [2] 4.65 km (2:53 / km) +15m 2:51 / km

easy coast down into work, not pushing hard - aware of legs
12 PM

Running warm up/down (From Gym To Botanic) 7:41 [2] 1.5 km (5:07 / km) +10m 4:57 / km
shoes: Salomon XR Shift

legs felt grand after a constant standing, moving, walking shift!

Circuits (Gym Session) 30:00 [3]

kept effort to around 80% or so
1 PM

Gym (Spin Bike) 10:00 [2] 5.0 km (2:00 / km)

gentle enough, caught end of a virtual class

Yoga (Gym Session) 1:00:00 [1]

yep, this felt tough - but clearly really needed it. need to do something more regularly if possible.
2 PM

Running warm up/down (From Gym To Botanic) 9:33 [2] 1.5 km (6:22 / km) +15m 6:04 / km
shoes: Salomon XR Shift

3 PM

Bike (From Botanic) 15:50 [2] 4.65 km (3:24 / km) +40m 3:16 / km

Thursday May 28, 2015 #

5 PM

Note
(rest day)

overly tight hamstrings, right one got pulled cycling home last night. yesterdays efforts with inadequate warm up/down - getting cold - getting wet - getting cold probably didn't help.
drove into work, still even with the idea of taking a half shift to then head to Hill & Dale but that just wasn't going to happen.
will definitely take yoga tomorrow and possibly go easy at circuits but leave out tabata

Wednesday May 27, 2015 #

12 PM

Bike warm up/down (To Gym) 5:58 [2] 2.5 km (2:23 / km) +5m 2:22 / km

Strength & Conditioning (Gym Session) 30:00 [3]

1 PM

Core (Gym Session) 15:00 [1]

Bike warm up/down (From Gym To Botanic) 10:49 [2] 3.45 km (3:08 / km) +15m 3:04 / km

6 PM

Running warm up/down (WEE 4 Gasworks) 10:03 [2] 2.15 km (4:40 / km)
shoes: Salomon XR Shift

7 PM

Orienteering race (WEE 4 Gasworks) 18:43 [4] *** 4.3 km (4:21 / km) +10m 4:18 / km
spiked:20/25c shoes: Salomon XR Shift

WEE 4 The Markets and The Gasworks
Great course on another new map. Area is more Sprint-O than Park but lends itself to a host of possible control sites.
Ran reasonably well, concentration went en route to control 10 and I didn't really recover until after 14. Didn't select best route choice to 23 and 24 and even 25.
A run with an SI Air would definitely be sub 15 even sub 13. Course was 2.86km, I definitely ran an extra 500m at least.

Running warm up/down (WEE 4 Gasworks) 10:29 [2] 2.2 km (4:46 / km) +20m 4:33 / km
shoes: Salomon XR Shift

9 PM

Bike (From Botanic) 15:46 [2] 4.65 km (3:23 / km) +40m 3:15 / km

Tuesday May 26, 2015 #

12 PM

Gym (Spin Class) 30:00 [3] 14.0 km (2:09 / km)

Bike was left in work on Saturday so walked in and out. Sweatfest of a session today, some good intervals. Still need a bit of a stretch out though.
1 PM

Hiking warm up/down (From Gym To Botanic) 28:28 [0] 3.0 km (9:29 / km) +15m 9:15 / km

9 PM

Bike (From Botanic) 15:21 [2] 4.65 km (3:18 / km) +40m 3:10 / km

Monday May 25, 2015 #

11 AM

Hiking (Rathlin Island) 1:18:19 [1] 7.0 km (11:11 / km) +150m 10:06 / km

1 PM

Hiking (Rathlin Island) 1:21:17 [1] 7.25 km (11:13 / km) +135m 10:15 / km

Sunday May 24, 2015 #

11 AM

Note
(rest day)

mostly ambling about rather than any real hiking, not a great day for Fair Head -too windy but Carrick-a-rede bridge was open so did that and a dander about Ballycastle, Bushmills Portbradden etc.

Saturday May 23, 2015 #

Event: Causeway Crossing
 
6 AM

Bike (To Botanic) 13:16 [2] 4.65 km (2:51 / km) +15m 2:48 / km

2 PM

Running race (Causeway Crossing 25k) 1:53:32 [4] 25.0 km (4:32 / km) +565m 4:05 / km
shoes: NB MTE101

Warm and then humid along the coast, with little to no coastal breeze. Probably set off faster than ideal as pace fell off later on in sections where I should have been stronger. The new section along Portbradden? includes a lot of v shaped stiles that seemed to be trickier to negotiate that the traditional step style stile! 2nd place, not too bad but had hoped for sub 1:45:00 - Thursday's "fever" possibly took it's toll.
4 PM

Hiking warm up/down (Causeway Crossing) 16:12 [1] 1.0 km (16:12 / km) +35m 13:47 / km
shoes: Saucony ProGrid Jazz 17

Friday May 22, 2015 #

12 PM

Bike warm up/down (To Gym) 6:47 [2] 2.3 km (2:57 / km) +5m 2:55 / km

Definitely feel more normal today, slight change in today's training plans and will swap circuits and yoga for spin and strength

Gym (Spin Class) 30:00 [3] 14.0 km (2:09 / km)

1 PM

Core (Gym Session) 15:00 [1]

Strength & Conditioning (Gym Session) 30:00 [2]

Did feel a bit uncomfortable in relation to effort. i.e I was on easier weights but felt aches that wasn't training effort. Cardiovascular was fine on bike so should be fine running tomorrow.

Gym warm up/down (Spin Bike) 10:00 [1] 6.0 km (1:40 / km)

A wee sit and spin, getting the water in.
2 PM

Bike warm up/down (From Gym To Botanic) 15:53 [1] 3.45 km (4:36 / km) +15m 4:30 / km

9 PM

Bike warm up/down (From Botanic) 14:14 [2] 4.65 km (3:04 / km) +40m 2:56 / km

Thursday May 21, 2015 #

7 PM

Note
(sick) (rest day)

Unintended and enforced rest day. Possibly just a knock on from yesterday's rushing about but feel very feverish today. Was hoping to get to Hill and Dale for a blast around the hills, frustrating not to go but probably the wisest option. Monday and Friday were my planned easy days this week.

Wednesday May 20, 2015 #

6 AM

Bike (To Botanic) 12:52 [2] 4.65 km (2:46 / km) +15m 2:43 / km

12 PM

Running warm up/down (From Botanic To Gym) 6:44 [3] 1.5 km (4:29 / km) +10m 4:21 / km
shoes: Salomon XR Shift

Gym (Spin Class) 30:00 [3] 12.0 km (2:30 / km)

1 PM

Running warm up/down (From Gym To Botanic) 7:30 [2] 1.5 km (5:00 / km) +15m 4:46 / km
shoes: Salomon XR Shift

2 PM

Bike warm up/down (From Botanic) 16:46 [2] 4.65 km (3:36 / km) +40m 3:27 / km

5 PM

Running warm up/down (To Gym) 9:55 [2] 2.2 km (4:30 / km) +5m 4:27 / km
shoes: Saucony ProGrid Mirage 3

Strength & Conditioning (Gym Session) 30:00 [3]

6 PM

Running warm up/down (From Gym) 11:40 [2] 2.2 km (5:18 / km) +40m 4:52 / km
shoes: Saucony ProGrid Mirage 3

7 PM

Orienteering race (WEE 3 Musgrave Park) 22:18 [4] *** 4.78 km (4:40 / km) +12m 4:36 / km
spiked:16/19c shoes: Saucony ProGrid Jazz 17

LVO WEE 3 Musgrave Park.
hmmm, fail to prepare - prepare to fail. didn't really plan my afternoon/evening particularly well. no warm up or focus and I'd forgotten how much ankle deep bog there is around the park - oh, and some new fences and paths and stuff - or maybe I just hadn't noticed them before!
1 - slow, puddle marsh jumping!
2 - lost maybe 2 mins, really couldn't get my head around the "new" fence. for some reason glancing at the map I just saw a black line, the little side hashes weren't visible. convinced myself to double back and go through the old tennis courts - locked! so just basically wasted time and effort and by now the feet and legs were soaked.
3. - slow, very disheartened.
4. picked myself up and just got on with it. (6, 7 & 11 weren't that well executed) otherwise, all grand to 16 - could've ran a slightly better route into control but only lost seconds here whilst those around clearly hadn't a clue (much like myself earlier) 17 & 18 fine.
19 - aaaargh that fence again, lost seconds faffing about - distracted by others punching through from the wrong side!
F - just felt like walking it in to the end!
...not very good at all, could've easily gone four minutes faster. I didn't feel fast at all, more like slow motion at times but I shouldn't have eaten dinner at 1830 and then drank tea, eaten biscuits before rushing to the park.
8 PM

Running warm up/down (Musgrave Park) 8:41 [2] 1.4 km (6:12 / km) +5m 6:06 / km
shoes: Saucony ProGrid Mirage 3

apparently Tommy Bowe walks his dog around the park of an evening!
he looked bored, perhaps upset that he'd missed the last start of the orienteering.

Tuesday May 19, 2015 #

6 AM

Bike (To Botanic) 13:17 [2] 4.65 km (2:51 / km) +15m 2:49 / km

12 PM

Running warm up/down (From Botanic To Gym) 6:49 [3] 1.5 km (4:33 / km) +10m 4:24 / km
shoes: Salomon XR Shift

Circuits (Gym Session) 25:00 [3]

1 PM

Running warm up/down (From Gym To Botanic) 7:12 [2] 1.5 km (4:48 / km) +15m 4:34 / km
shoes: Salomon XR Shift

3 PM

Running warm up/down (From Botanic To Gym) 22:01 [2] 4.35 km (5:04 / km) +5m 5:02 / km
shoes: Salomon XR Shift

4 PM

Gym (Spin Bike/Class) 1:00:00 [3] 38.0 km (1:35 / km)

Running warm up/down (From Gym To Botanic) 20:50 [2] 4.35 km (4:47 / km) +20m 4:41 / km
shoes: Salomon XR Shift

9 PM

Bike (From Botanic) 14:44 [2] 4.65 km (3:10 / km) +40m 3:02 / km

Monday May 18, 2015 #

8 AM

Running (Greenmount Trails) 29:30 [2] 5.6 km (5:16 / km) +60m 5:00 / km
shoes: Saucony ProGrid Jazz 17

Sunday May 17, 2015 #

12 PM

Running warm up/down (To Gym) 11:00 [2] 2.3 km (4:47 / km)
shoes: Saucony ProGrid Jazz 17

Yoga (Gym Session) 1:00:00 [1]

1 PM

Note

...collected car from town

Saturday May 16, 2015 #

Event: IMRA Slieve Donard
 
9 AM

Running warm up/down (To parkrun) 15:19 [2] 2.05 km (7:28 / km) +5m 7:23 / km
shoes: Saucony ProGrid Mirage 3

Running race (Waterworks parkrun) 18:21 [4] 5.0 km (3:40 / km) +25m 3:35 / km
shoes: Saucony ProGrid Mirage 3

Constant 3:40 min/km all the way around

Running warm up/down (From parkrun) 9:35 [2] 1.2 km (7:59 / km) +20m 7:22 / km
shoes: Saucony ProGrid Mirage 3

1 PM

Running warm up/down (Slieve Donard) 6:19 [1] 0.4 km (15:47 / km)
shoes: Mudclaw 300

Arrived late
2 PM

Mountain Running race (Slieve Donard) 1:14:21 [4] 8.52 km (8:44 / km) +850m 5:49 / km
shoes: Mudclaw 300

Very windy but ideal running conditions with the course record falling today. Posted my own slowest time for this today but not too disheartened as I probably wasn't quite in the right frame of mind and knew that I wasn't pushing my pace much at all.
3 PM

Running warm up/down (Slieve Donard) 18:02 [1] 2.0 km (9:01 / km)
shoes: Saucony ProGrid Jazz 16

Includes getting and eating a salted caramel ice cream from Maud's

Friday May 15, 2015 #

6 AM

Bike (To Botanic & around) 19:07 [2] 6.2 km (3:05 / km) +25m 3:01 / km

12 PM

Running warm up/down (From Botanic To Gym) 7:12 [2] 1.5 km (4:48 / km) +10m 4:39 / km
shoes: Salomon XR Shift

Circuits (Gym Session) 30:00 [3]

1 PM

Gym (Tabata) 15:00 [4]

Yoga (Gym Session) 1:00:00 [1]

2 PM

Running warm up/down (From Gym To Botanic) 8:28 [2] 1.5 km (5:39 / km) +20m 5:17 / km
shoes: Salomon XR Shift

3 PM

Bike warm up/down (From Botanic) 15:17 [2] 4.65 km (3:17 / km) +40m 3:09 / km

Thursday May 14, 2015 #

12 PM

Bike warm up/down (To Gym) 7:14 [2] 2.5 km (2:54 / km) +5m 2:52 / km

Gym (Spin Bike) 12:15 [2] 8.0 km (1:32 / km)

Circuits (Gym Session) 25:00 [3]

1 PM

Core (Gym Session) 15:00 [1]

Bike warm up/down (From Gym To Botanic) 11:30 [2] 3.45 km (3:20 / km) +15m 3:16 / km

6 PM

Running (Lower Botanic Field) 30:13 [2] 6.15 km (4:55 / km) +45m 4:44 / km
shoes: Salomon XR Shift

9 PM

Bike (From Botanic) 14:33 [2] 4.65 km (3:08 / km) +40m 3:00 / km

Wednesday May 13, 2015 #

12 PM

Bike warm up/down (To Gym) 8:00 [2] 2.5 km (3:12 / km) +5m 3:10 / km

Gym warm up/down (Rowing ) 2:00 [3] 0.5 km (4:00 / km)

Strength & Conditioning (Gym Session) 30:00 [3]

1 PM

Core (Gym Session) 15:00 [2]

Bike warm up/down (From Gym To Botanic) 12:08 [2] 3.45 km (3:31 / km) +15m 3:27 / km

6 PM

Running warm up/down (To WEE 2 Botanic) 7:49 [2] 1.3 km (6:01 / km) +10m 5:47 / km
shoes: adidas Response 22

7 PM

Orienteering race (WEE 2 Botanic) 23:34 [4] *** 5.5 km (4:17 / km) +40m 4:08 / km
spiked:14/19c shoes: adidas Response 22

Orienteering at work. Over familiarity caused mistakes.
1 - lost time not checking route and running into impassable building works.
6 - double bluffed myself that control would be at the top of the stairs.
10 - that big building you see everyday at work, yep the library! Well the control is behind it and not halfway down to the Spar -idiot!!
17 - again, look at the map properly and always have it orientated correctly because you think you're being clever by cutting through a vegetation boundary but because the control isn't there you're panicking that the map is upside down and you've ended up doing a whole new loop. Must be close to the slowest split for this.
18 & 19 - your indirect running and couldn't care less attitude shows as you sleep walk through these and on to the finish.
Definitely a good course. Definitely sub 20 minutes. Definitely improvements to be made.
Gotta love/hate winsplits as time without errors gives close to 20mins and clear of the field by a minute without even running particularly hard. Still, it wouldn't have been enough to conquer the WEE handicap system.

Note

...then back to work for active recovery and distracting orienteers
9 PM

Bike warm up/down (From Botanic) 15:37 [2] 4.65 km (3:22 / km) +40m 3:13 / km

Tuesday May 12, 2015 #

12 PM

Bike warm up/down (To Gym) 7:07 [2] 2.5 km (2:51 / km) +5m 2:49 / km

Gym (Spin Class) 30:00 [3] 14.0 km (2:09 / km)

1 PM

Core (Gym Session) 15:00 [1]

Bike warm up/down (From Gym To Botanic) 10:22 [2] 3.45 km (3:00 / km) +15m 2:56 / km

9 PM

Bike (From Botanic) 14:55 [2] 4.65 km (3:12 / km) +40m 3:05 / km

Monday May 11, 2015 #

8 AM

Note
(rest day)

...morning at the zoo with nephew, then on to Greenmount. Trying to rebuild some sustainable energy but there's too many bad sources of sugars and carbs around. it's a slippery slope - too many "bread" products, cake, biscuits, ice cream and teas and coffee - that turn into peaks and deep troughs. In fairness, these are mostly treats, but it's difficult to eat "clean" and include more raw and whole foods with kids and cafes around!

Sunday May 10, 2015 #

7 AM

Note
(rest day)

...drove into work for a half day shift, then met up with nephew for Vikings and dragons. must've been an easy pace yesterday as don't feel half as sore as expected but energy levels are low

Saturday May 9, 2015 #

10 AM

Mountain Running warm up/down (Annalong Horseshoe) 12:04 [2] 1.0 km (12:04 / km) +10m 11:30 / km
shoes: Mudclaw 300

11 AM

Mountain Running race (Annalong Horseshoe) 2:40:25 [4] 21.0 km (7:38 / km) +1425m 5:42 / km
shoes: Mudclaw 300

Was initially slightly disappointed in my time but after checking, I was only 2 minutes down on last year but still a good bit off 2012. Conditions were good despite Friday's rain. By Chimney Rock I'd slipped down the field despite a couple of good running lines I tired the legs out and posted my slowest ever split. My usual sprint over to Commedagh was 2 minutes slower and into Cove 3minutes down with another typically hesitant descent off Commedagh. Ran ok to Lammagan and Binnian wasn't too bad but I think that I was just coasting along. Ran a good line off Binnian, but with only two to chase on the road I didn't go flat out and avoided the usual cramp that hits afterwards but caught and passed easily enough.
Drove immediately home to catch up with my wee nephew who's visiting. "Did you win?" - nope, "Did you get a medal?" -nope, but the was lots of tea, cake, sandwiches and buns. "Did you have any cake?" -nope ..."Silly Simon!" I think he was more disappointed that I didn't get fed. So we've agreed that in another 14 years we can both go an run the hills for cake.
1 PM

Mountain Running warm up/down (Annalong Horseshoe) 8:21 [2] 1.0 km (8:21 / km) +10m 7:57 / km
shoes: Mudclaw 300

Friday May 8, 2015 #

12 PM

Bike warm up/down (To Gym) 7:04 [2] 2.5 km (2:50 / km) +5m 2:48 / km

Gym (Spin Class) 29:00 [3] 11.0 km (2:38 / km)

1 PM

Core (Gym Session) 15:00 [2]

Strength & Conditioning (Gym Session) 30:00 [3]

Gym warm up/down (Spin Bike) 10:00 [2] 6.0 km (1:40 / km)

2 PM

Bike (From Gym To Botanic) 10:30 [2] 3.45 km (3:03 / km) +15m 2:59 / km

9 PM

Bike (From Botanic) 15:01 [2] 4.65 km (3:14 / km) +40m 3:06 / km

Thursday May 7, 2015 #

11 AM

Hiking (Slieve Binnian) 3:05:09 [1] 11.5 km (16:06 / km) +605m 12:45 / km

Wednesday May 6, 2015 #

6 AM

Note
(rest day)

drove to work

Tuesday May 5, 2015 #

6 AM

Note
(rest day)

drove to work

Monday May 4, 2015 #

8 AM

Running warm up/down (To Belfast City Marathon) 18:12 [2] 3.0 km (6:04 / km) +5m 6:01 / km
shoes: Saucony ProGrid Mirage 3

9 AM

Running race (Belfast City Marathon) 2:59:32 [4] 42.5 km (4:13 / km) +210m 4:07 / km
shoes: Saucony ProGrid Mirage 3

went out with the intention of running last weeks pace, sat comfortably at around 4:00min/km to halfway. The rest of the Antrim Road wasn't too bad but the descent off it wasn't as good or easy as previous years. Reassessed target by Gideons Green to just complete under 3hours so took it handy and enjoyed the sunshine for the last 7miles.
12 PM

Running warm up/down (From BCM To Botanic!) 25:27 [1] 3.0 km (8:29 / km) +15m 8:17 / km
shoes: Saucony ProGrid Mirage 3

found my way to work for a closing shift, drove home.

Sunday May 3, 2015 #

6 AM

Note

drove to Botanic ...still raining!
11 AM

Gym (Spin Bike) 30:00 [2] 18.25 km (1:39 / km)

12 PM

Yoga (Gym Session) 1:00:00 [1]

Saturday May 2, 2015 #

11 AM

Orienteering race (IOC Day 2 Long) 1:19:28 [3] *** 6.0 km (13:15 / km) +215m 11:14 / km
spiked:0/14c shoes: Mudclaw 300

Again really enjoyed the course but the conditions were at times horrendous.
Garmin, left in bag overnight must've switched on a some point yesterday and battery went flat. On the plus side, it would've only shown how bad my orienteering was today. I can't really say that I spiked any controls today, I didn't mp but when I did hit controls it was more down to cautious running than race execution. Probably visited an extra 6 controls that weren't mine and felt too cold too run with any switched on effort. In fact I was switched off for most of the 80 minutes.
1 PM

Note

drove to and then from work, covering the late shift.

Friday May 1, 2015 #

Event: Irish Orienteering Championships
 
6 AM

Note

drove to work
12 PM

Running warm up/down (From Botanic To Gym) 7:03 [2] 1.5 km (4:42 / km) +10m 4:33 / km
shoes: adidas Response 22

Circuits (Gym Session) 30:00 [3]

1 PM

Gym (Tabata) 15:00 [4]

Yoga (Gym Session) 1:00:00 [1]

really needed this, have been feeling a slight imbalance all week due to tightness in the legs and glutes - mostly to the left but then occasionally on the right if overcompensating.
6 PM

Orienteering race (IOC Day 1 Sprint M21E) 17:15 [3] *** 3.5 km (4:56 / km) +35m 4:42 / km
spiked:26/27c shoes: Saucony ProGrid Jazz 17

really enjoyed the course, really convinced that I didn't mp5 and clearly not really up to speed for Sprint-O
cp 5 was really the only control that I "waved" at and I guess it didn't wave back. However, it must be more frustrating to mp27 - the last control, where clearly the SI Air signal should've been picked up simply because you run passed it and just need to stick your arm out!
Therefore, I mostly ran as if I had my old 37773 SI and dibbed ...and waited ...and checked for lights! The reason why I didn't do this at 5 was because of route planning around a dead end and drifted the SI Air over the control whilst turning and keeping my eyes on the map, technically I didn't dib ...and wait ...and check for lights (so if I had my old SI I would of mp'd anyway I guess!) - Must be getting old as I'm complaining about technology!
Route choice - it took over 90 minutes to get from Belfast to the event! The route was the most direct but tough with traffic. Arriving at the start with only 4 (9)mins to spare. ph shaved closer with -1 (3) mins! and to be fair was Hill & Dale fresh so I can't use marathon legs as an excuse. (I did make one really bad route choice to cp 22 - and got photographed doing it!)
Speed and Endurance - if I had simply been racing behind Murray, as long as I didn't blink for twelve and a half minutes, I could've stuck the pace, staring at the back of his head and running flat out and mping every control with my map flapping around, easy. Paint a line on the ground of the optimal route and ask me to run it solo and I would've struggled to push below 15mins. I don't run hard enough when orienteering, therefore I don't orienteer anywhere near fast enough for sprint orienteering. I enjoy it and could run the course three times in an hour before my head melted but I think Park-O is my limit at the fast end of the spectrum.
Originally I had thought the M40 class was also running the same WRE course as M/W 18/20/21s as it was only M45 and above for shorter courses on the original internet description. So I didn't even run my new age class - Oh Well

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