Running (Fartlek - O Training) 37:45 [5] 5.1 km (7:24 / km) +205m 6:10 / km
Hankley - Blue course first 16 controls (ran brown on Wed.).
Concentrating on technique, took some bearings with new Moscow compass. Perfect run, around 15s lost, stopped twice & slower due to having to find tapes. Pushed hard on hills (loads of them), coasted downhills, slower than normal through green.
0.8m/k quicker than Steve M & 0.9m/k slower than Pete B.
Don't think I woulld've been much quicker at race pace with controls as O was excellent and the slower sections were coasting rather than jogging.
Fitness has really come on a couple of levels of late.
Nice break from work, treat - partly to makes up for missing Lakes w/e.
Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
10min WU, ran 0.5k after run just below race speed. Then stretched. Achilles was so painful that I stopped car to take 2 ibu. It was complaining a little a couple of days ago. Caused by over zealous stretching?