Swiss NOL Sprint. This was a really cool town sprint with a really tricky slope of narrow alley ways and tricky little route choices. I started well running hard and planning ahead, but had physically hit the wall a bit by the time I got to the trickier and steeper part and the navigation and running slowed down- didn't feel I was always making the best decisions, rather just trying to find my way.. However no real errors until right at the end where I headed off in the wrong direction following a line on the map from a nearby control from earlier in the course, though not too much time lost. I flet most time was lost on running speed.
3:43 behind Simone, 24/31, 25% behind.
Need to focus on sprints a bit more which I have never really done, for the NORT world cup in June.. Despite not feeling quite up to it I really enjoyed this :)
Running30:00
8 warm up
22 warm down, including barefoot in lush grass.
Got sunburnt and went swimming on the way home in a freezing cold river... summer is on the way!!!
First Swiss NOL for the year- middle distance. It was a great day with the first spring weather (20+ degrees and full sunshine!) and I was just so happy to be orienteering and racing :) My run was pretty clean with perhaps one 30sec overshoot and some other little uncertainties, everything was working pretty well technically. I just had trouble pushing the pace due to the lack of hard running training- I especially felt it on the tracks and hills, though didn't have too much trouble with the sometimes rough forest terrain.
8mins behind Simone (who again won by 2mins) 19/34 in elite class. I was happy with that considering the top runners won't be getting much quicker in the next few months but I feel I definitely will as I start some proper running training and lift the expectations ;) Last year I started a list of how far behind 'world champions' I am in races and todays 26% behind is actually better than lots of reasonable runs last year..
9mins warm up, 12min warm down. breath taking views of mountains in the distance from the finish :)
Todays typical Swiss event set up included the event centre in a school with showers, hot food, o-shop etc and then a 15min bus ride to and from the start/finish with all the socialising done at the event centre afterwards. About 1500 runners all together I think.
Longer ride home in lunch break, hoping for some sun..
7 PM
Running32:00
Legs (glutes) very stiff/sore in the afternoon, I suppose from TSV strength lastnight though the lunges we did didn't seem so hard. Perhaps also on top of Saturday and the pool running 'sprinting"..
Anyway there was no way I could do intervals but though an easy run might loosen the legs.. but they felt like logs the whole way.
Short but hard sesh between finishing work late and dashing off to TSV training. Did hard 'sprint' laps (high knees, bum kicks, fast cadence, arms, straight legs etc) with a short breather between each. Legs sore during the day but felt better after this.