trail run warm up/down 25:00 [3] 5.0 km (5:00 / km) +35m 4:50 / km
ahr:140 max:165 slept:7.5 shoes: VJ-Integrators-2006
before and after the race
◪ race (Middle) 53:50 [5] ***** 7.0 km (7:41 / km) +215m 6:40 / km
ahr:159 max:172 spiked:10/19c shoes: VJ-Integrators-2006
Started OK with 40 sec lost on 2, but running hard.
totally disintegrated after I attacked #9 from the same spot twice - misinterpreted the map in the circle - 4 min lost - William past me there, then on # 12 tricky control we missed it ~ 2 min lost, Nick caught up to us, a little (~20sec) miss on 13, by 14 Nick and William were gone and my pace settled but I still could not read and comprehend the map, ~15” on 15, 30” sec on 16, 2 min on 17 with Nick again, pulled 180 on 18 for another 3.5 min – bad day