Off-road running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Intergrator 2
Mostly before BOC - jog and strides etc
Orienteering race 1:14:49 [5] *** 11.2 km (6:41 / km) +340m 5:48 / km
spiked:20/24c slept:7.5 shoes: Intergrator 2
BOC M40L at Abraham's Valley.... 4th to add to the 4th from the JK - though this time behind 3 different runners?!? Started strong n felt ok, but seemed to get tired quickly. Long leg left me feeling drained - especially the climbs. Tried to maintain good pace but was generally struggling... first miss was at 9 where I mis-read which ditch I was heading for. Took the flat 'northern' route to 11 which seemed ok. Got 14 ok which seemed to cause problems to some but then lost 30-40 secs at 15, another small miss at 16 and 17 (but checking splits with others would suggest they were not too costly). Tired and laboured up to 18 and took the slower forest route to 19 (should have done paths!). Passed by Bill Edwards on way to 20 and then it was simply a case of eyes down and push to the final 2 proper controls.
Overall, i couldnt have done anything else - was always really out of medals and everyone seemed to lose some time in the quarry. I really needed to have done more intensive training earlier this year - never run a championship race with as much path/track running. I think I'm pleased taking everything into account.