Orienteering race 40:00 [5] 4.7 mi (8:31 / mi)
ahr:160 max:168
Relays. Mike set me off in a solid position. Ran solidly and was pleased to have lost maybe 30 seconds in total (maybe another 30 seconds in terms of hesitancy in the green but this was more like an investment). Caught Hector in the green right and the end and was pleased to pip him into the finish - shame I couldn't have given Nick more of a cushion.
Again I was way down on the fastest times (OJ 36, EM / JD 37). There is no way I could have found those extra 3 minutes or so. HR was pretty high (same average as yesterday - my max is 173) but just could not get any more speed out of my legs.
Going to work on Drills, strength and terrain running in the build up to the selection races.
Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
Lots of warming up, not so much of the warming down!