Orienteering33:29 6.18 km (5:25 / km) +167m4:46 / km ahr:160 max:192
A deceptively good area. One of those where the head was in the map almost as much as it was out, or at least it was very hard to find times when you could read it at all with parked cars, steps, etc. Improved quite a bit throughout though and felt like I'd got into it well by the end. I found eventually that knowing where I was going in the central courtyard areas before I got there was important. Feeling pretty good illness-wise as well, which is good, should hopefully be able to get out for the second session today.
Run8:22 1.42 km (5:53 / km) +40m5:10 / km ahr:151 max:165
Run warm up/down 7:00  1.5 km (4:40 / km)
Run10:49 2.13 km (5:05 / km) +41m4:38 / km ahr:144 max:162
Orienteering15:46 3.44 km (4:35 / km) +22m4:27 / km ahr:181 max:195
Run11:23 2.08 km (5:28 / km) +74m4:38 / km ahr:156 max:165
Run20:45 2.54 km (8:11 / km) +6m8:05 / km ahr:144 max:177
Orienteering16:56 3.54 km (4:47 / km) +106m4:09 / km ahr:187 max:195
A bit of a scrappy sprint and the legs were feeling oh-so slow on the hills. I improved significantly in the second half I think. The order of the day was mainly about execution with only a few significant route choices.
Run17:20 1.94 km (8:57 / km) +56m7:49 / km ahr:140 max:165
Orienteering40:41 6.73 km (6:03 / km) +168m5:22 / km ahr:187 max:199
A pretty decent run, nothing incredible but not bad either. I think at times I was struggling with picture but I think that is one thing that comes hand in hand with experience running in a type of terrain and I noticed it improving throughout the course. My only big time loss was on #6. I just ended up in the re-entrant to the right. I think this was due to getting the picture slightly wrong on the way in, thinking the edge of the form line hill was the edge of the craggy bare rock.
Run11:17 2.0 km (5:38 / km) +2m5:37 / km ahr:150 max:160
Run warm up/down 9:19 1.25 km (7:26 / km) ahr:139 max:166
Orienteering1:42:43 17.58 km (5:51 / km) +694m4:53 / km ahr:177 max:193
Big day at the office, but not a bad run.
Started well and cruised through #1,2,3 and 4 quite nicely. Ket it simple on #5 and just sent it over the top of the hill but got pushed to the right by the green, not a big time loss but probably lost 15s or so. Got the distance and picture a little wrong on #6 so dropped down before the crag, no hesitation but just a bit slow in comparison to running over the top. Should have gone out right to the path on #7, seems like the green was just a bit slow. Dealt with the tricky #8 pretty well, just stayed nicely in contact the whole way. Didn't trust my compass dropping into the control on #9 and cut across to the rocks I saw to the right. Got taken over to the spur on #11 but realised and reacted pretty quickly. Running pretty nicely through to #19 from there but took a bad route choice to #20. I was drawn to the really easy entrance down the re-entrant from going to the left but just didn't spot how much climb you had to do. I don't think left was the best route to #21 but I decided with my ankle that straight maybe wasn't faster for me on the day, I also wasn't great on the compass on the approach at the end either. Felt like I was still moving really well to #22 but did my ankle a bit on the exit so I was hobbling a bit on the way to #23 and was very cautious going to #24 but navigation was fine on both. Stopped at the crag on the edge of the circle on the way into #25 as it looked pretty much identical to the feature the control was on and I didn't spot it on the map. Just went below #26 and then I didn't see it when I climbed up afterwards because it was very tucked in. #27 was good. An ok route choice but not the best on #28, it looks like it was better to go a little right. Nailed #30 and #31 before putting in a bit of a fastest split on the run-in.
I think at certain points of the course I lacked a bit of the intensity required, I think that is partly to do with my ankle though. I also wasn't feeling great on the hills but that might be POM talking. But I did still feel reasonably quick after 100 minutes which is pretty nice.
Run warm up/down 10:22  1.47 km (7:04 / km) +12m6:48 / km ahr:168 max:176