Running warm up/down 8:21 1.3 km (6:24 / km) +44m5:28 / km ahr:108 max:120 shoes: Brooks Ghost 10
Jog up from the car
Orienteering21:20 3.77 km (5:39 / km) +84m5:05 / km ahr:131 max:151 shoes: Brooks Ghost 10
Hallglen East with Rog.
Ran the Sprint Scotland Men Open from 2016 starting 90s apart. Quite hilly!
Course conveniently had a map exchange so ran first part (10:12), short rest (2:18), second part (11:17).
Pretty tricky and intense but generally okay - forgot compass but barely noticed, got Rog in sight near the end and immediately lost discipline with wobbles on route execution for the next then route selection two later.
Orienteering17:13 3.65 km (4:43 / km) +3m4:42 / km ahr:135 max:150 shoes: Brooks Ghost 10
Straight across to Hallglen West for the other Sprint Scotland 2016 course.
Similar story - map exchange so ran it as two parts with short gap in between.
First part 11:09, rest 3:31, second part 6:04.
I started first this time, 90s ahead for the first one and 45s ahead for the second one (which was shorter as we ran 16-20 and missed out the short loop on the grassland hill).
A bit flatter and a bit simpler. Biggest error was getting confused by the crossover on part 1, ran past 15 almost to 11, then thought I was going to 15 so ran back, then realized I was indeed supposed to be going to 11 after all (-20s). Also bad on route selection to #9 (out to the north), route turned out okay but fortunate as I had not read ahead properly and seen that all the alleys were dead ends. One minor one near the end when I missed a turning and so ended up on slightly longer route (-10s).
Running warm up/down 3:33 0.46 km (7:44 / km) ahr:104 max:122 shoes: Brooks Ghost 10