Running 27:00 [3] 5.5 km (4:55 / km) +60m 4:39 / km
shoes: Adidas Supernova Control 9
Decided to skip the long run this morning and run in to South Bank for the sprint this afternoon. Plans got screwed around a little with late lunch visitors and so ate too much too close to the event. Felt very full on the run in, just keeping a steady pace, managed to avoid a stitch thankfully.
Orienteering race 26:15 [5] *** 4.32 km (6:05 / km) +50m 5:45 / km
spiked:13/18c shoes: Adidas Supernova Control 9
Felt better after the run-in and a toilet stop and tried to focus on my plan to run steadily for the first 2/3, practising good flow and technique, and then try to ramp up the pace for the last 1/3. Well ... had a bit of a shocker in the first 2/3 and then didn't really have it in me to push harder, not quite on form. Not sure whether that was lunch or whether I'm still recovering from the gastro last weekend.
Big mistakes were: a terrible route choice decision on the way to number 1 dropping about 30s, lack of concentration at 3 and made a parallel error for 40s, didn't read description for 6 (even though it was an obvious control site for a trap) for another 30s. Dropped another 20s in the latter part of the course not reading enough detail in the circle. Disappointing.
Running 25:00 [1] 3.0 km (8:20 / km) +60m 7:35 / km
shoes: Adidas Supernova Control 9
Running home from South Bank except that I felt shocking and could only keep up a run/walk routine for about 25min at which point I nearly puked so gave it up and walked the rest of the way.