Orienteering 1:30:00 [2] **** 6.0 km (15:00 / km) +160m 13:14 / km
spiked:7/8c shoes: VJ Integrator
Follow-John exercise at Bow Valley with Meridian. Vague sort of map, with some well out of date veg on the map, but nice running in places; would be great with an updated map. Slow pace because we stopped quite often as Meridian worked out where we'd gone. Felt good at this stage but had a few uncertain moments and stuffed one control quite royally.
Orienteering (Line-O) 36:38 [3] ***** 3.0 km (12:13 / km) +105m 10:24 / km
shoes: VJ Integrator
A line-O exercise on the super technical south-western part of Mt Laurie (Yamnuska). Struggled a bit initially, it was still difficult to read the terrain despite using 1:10,000, and made 5 min or so error. Focussed a bit more once I'd relocated, practised reading ahead and keeping in mind what to expect next. Very detailed navigation required in this area. Starting to get pretty hot.
Orienteering 49:59 [4] ***** 4.37 km (11:26 / km) +100m 10:16 / km
spiked:13/15c shoes: VJ Integrator
Final exercise was a normal course again in the super detailed part of Mt Laurie. Did better with this concentrating and pushing a little harder, but it came undone at 8 where I got confused in the circle dropping maybe 3 min. At this point it was about 30 deg at this point and despite quaffing lots of water and gatorade just couldn't escape my thirst and overheating feelings. After 8 I was broken and managed only the slowest jog and a fair bit of walking on the final controls. I actually had to stop and rest in the shade at one point. Shouldn't an Aussie have better heat tolerance?
After the training we pretty quickly departed for the Drake in Canmore and cooled down with some beer (I did better on the Aussie stakes here) and a tasty bison burger and then home to watch the recap of the last 50km of the big mountain stage of the tour ('enhanced' by the tv channel, meaning that 50km lasted 3 hours).