Run - Trail warm up/down 12:12 [2] 2.1 km (5:49 / km) +45m5:15 / km shoes: VJ Supra 14
12 PM
Run - Orienteering race 31:36 [5] 5.06 km (6:15 / km) +188m5:16 / km shoes: VJ Supra 14
BOC Relays, Summer House Knott, M40,
Steady run, a bit sloppy in a few places (too low for #4 and missed the best route to #5) so maybe a minute down on what I could have done. On the other hand I ran much harder today and was able to attack it a bit, though obviously this was on tired legs.
Fortunately RogerG and DaveG handed me a huge lead so all I had to do was keep in sensible and I knew that SYO weren't going to catch us. Managed to punch all the controls despite not having SI air... Great to see the second team finishing third as well.
Run - Trail warm up/down 12:40 [2] 1.8 km (7:01 / km) +91m5:36 / km shoes: VJ Falcons 2017
2 PM
Run - Orienteering race 1:59:58 17.14 km (7:00 / km) +630m5:55 / km shoes: VJ Falcons 2017
BOC Long, High Dam, M21E, 14.9km, 710m, 32 controls.
Looking forward to this as I think the '98 World Cup was the last time that I ran on High Dam! It's been a long time since I did a high quality race on an unfamiliar area in England, so this was really good. Struggled to read the 1:15 map through the detailed bit at the start (losing a couple of minutes in hesitations) but was fine once in the easier to read bits.
Technically actually fairly sound, one stupid parallel error at #6 which cost me a couple of minutes and the faff through #2-4, but only a few small wobbles after than, probably adding up to a minute or two. Could see Tom F for much of the race, although we rarely took the same lines but ended up back together a lot.
Legs weren't with me today, still tired from last weekend, which was a shame as it was a race that I really enjoyed and would have liked to be able to have given it more. Reckon I probably lost 6-7 minutes on potential pace, so although not disappointed with my 8th place, I could certainly have done better with fresher legs. (My new shoes were also a bit big and didn't give me confidence descending).
Bike - Road33:03 [2] 12.98 km (2:33 / km) +37m2:31 / km
IW. Nice and easy on a lovely morning, although it appears to have rained here over the weekend.
5 PM
Bike - Road31:02 [2] 11.82 km (2:38 / km) +47m2:34 / km
HFW. Needing to get home to make the MDC run but not wanting to put any effort in. Matched my recorded of seeing 97 other cyclists on this evening trip.
6 PM
Run - Trail 1:12:05 9.95 km (7:15 / km) +278m6:22 / km shoes: Salomon Fellraiser 2016
MDC run from pen y fan Pond. Lovely evening and a nice gently pace made it very enjoyable. A few diversions from the planned route when brambles/map indicated that it would be a better idea. Up to the trig in Mynydd Pen y Fan for a photo with Pen y Fan in the distant background.