Running race (O Race) 53:59 [5] 6.7 km (8:03 / km) +50m 7:46 / km
TVOC Penn Wood Blue 6.7k 25c - 53.59
New O Area, technical Chilterns wood, excellent for fine navigation, mapped patches green, lots of point feature controls in low/variable visibility light green. well planned, hot.
Lost around 5mins, c7 map wrong and conc lapse & ran past control in large dep (-1.5), legs 5&6 wisely played it safe and attacked from side, 12 missed pit in light green despite AP (-1.25) around 20m out, 15 misread e'bank as path (-1), 23 again eyesight, thumb position (-0.5).
Coped well with heat & ran hard for whole course despite calves/quads. Good rhythm, but need to slow down more mentally near AP in technical areas.
Running warm up/down 15:00 [1]
Warm up b/w 24-28deg, managed to partially free up weak calves/quads, short jog after & stretches.