Cycling19:50 7.63 km (23.1 kph) +150m ahr:139 max:160
Running (Mixed) warm up/down 23:10 3.11 km (7:27 / km) +50m6:54 / km ahr:145 max:177 shoes: NB Vazee Urge (Black)
9 AM
Orienteering race 13:51*** 2.97 km (4:40 / km) +45m4:20 / km ahr:180 max:191 shoes: Inov8 X-Talon 212
BFS prologue
Reasonably clean run, but frustrated by my SI air card not working which probably cost me the bulk of my time loss, perhaps 30s over the 22 controls. Aside from that, only real time loss was 10s to 9 and maybe the same again to 10, both down to a closed gate.
Would certainly have been closer to the top 3 without those time losses, as it was I started 40s down on Aidan, and a minute on Ewan.
10 AM
Running (Mixed) warm up/down 20:13 3.13 km (6:28 / km) +43m6:03 / km ahr:142 max:175 shoes: NB Vazee Urge (Black)
11 AM
Orienteering race 15:22*** 3.41 km (4:30 / km) +51m4:11 / km ahr:188 max:197 shoes: Inov8 X-Talon 212
BFS chase, started 4th, finished 4th, never got close to those in front but had a good head to head with James along the way.
Headed off hard after the first three but didn't get on top of the nav to 1 quick enough so lost a little time on a poor route, probably the only place to gain/lose big time on routechoice on the course. Again had to open the gate near the control which meant James had caught most of my 16s lead but I didn't close the gate on him despite considering it...
Was leading him through until 9, but lost 5-10s on 5 where the control & description didn't match up, then lost my lead on the way to 9 with a brainfreeze crossing some unmarked paving which threw me pointlessly so we punched together.
Started pulling a few seconds on him running hard through the next section and had over 5s again by 13. Then 14 was in the wrong place and a guy was sitting where the control should have been on a bench, so I lost over 10s before spotting it elsewhere and we were together again, with the chasers slightly closer behind too.
Rest was straightforward enough hard running, and aside from the run-in I had good splits to the finish so stretched out the 6 seconds again before James took the opposite route to the last control as a last gasp effort which didn't pay off.
Fun race as always, but wish I'd had working SI air in the first race in order to have been more in the mix for the podium. Probably wouldn't have held James off had I not swapped cards for the final.
Cycling26:48 8.26 km (18.5 kph) +161m ahr:129 max:158
Cycling26:17 [3] 6.97 km (15.9 kph) +87m shoes: Kona Jake the Snake '14
6 PM
Orienteering46:37 [4] 8.94 km (5:13 / km) +227m4:38 / km shoes: NB Vazee
Clifton gardens summer series, feeling pretty rubbish running (never likely to be good after a work lunch), with loads of pretty stupid mistakes in the circles -both self inflicted and with hidden controls. Wasn't running quick enough for the route, so came back late, skipping quite a few on the way, and it got really dark on the trails towards the end which compounded problems (particularly with the hidden controls).
8 PM
Cycling26:10 [3] 8.49 km (19.5 kph) +170m shoes: Kona Jake the Snake '14