Note
(rest day)
thoughts on the last week.
start to CP1, concentrate on navigation - don't waste energy coming off route. good transition
CP1 to CP2 i stayed solid & didn't panic, planned transition to come out ahead.
CP2 to CP3 a long leg ran well, but did panic at some bad navigagtion. shoud've refuelled before CP3 to aid transition.
CP3 to CP4, bad transition & lazy start to final 1/3 of race, got caught but stuck behind runners. ran with, then ran on as they tired of front running but planned transition as to keep an advantage.
CP4 to Finish maintained a pace to stay ahead - job done!
should've gelled more often - before transition to keep focus.
a sip of fluid every km after transition was good. should've stashed a can of energy drink in the bag for later in the leg (easier to run with than 1/3 full water bottle.
to recover - take a massage!! (taxi arrived before i could!) & sleep!!! two basic errors that cost me the following day. it felt more like a continuation of the previous day rather than a fresh start.
if it's a flat course - be prepared for a monotonous pace - or do something to liven it up. break a km into 2 1/2 laps of the track!
legs definitely felt ok on Sunday but immune system took a battering as perhaps caught something on return plane. (sore throat - running nose!)
schedule only allows for sporadic running this week. no routine til Wednesday am at the earliest