to hear about your unhappy outing on Sunday and your fall afterward. Hope the injury doesn't hold you back for too long. I had a rotten run on Sunday as well. I did finish but was very close to not doing so--sloppy Oing and poor conditioning to be out on such a physical course. Ah well.
That sounds 100% miserable. And the twisted ankle / scraped knee really tops it off. :-\ Things can only get better from here, right???
Such a tale of woe...but, of course, I've been there, too. I remember barely keeping warm while running, but when I got "confused" I got so cold, I had to come in. Sometimes you just need to take care of yourself.
When I was an older orienteer, I sometimes found it was hard to keep my focus. So when you are out again, focus on the basics. Where you are, what could go wrong, etc. You know so much, that it feels weird to start remaking mistakes that you long stopped doing.
I hope you are also having a wonderful warm day today, and the remnants of SAD fly out the door!
Sorry to hear about your ankle - been there, done that... So now I always wear braces. They're a pain but better than a re-sprained ankle. Get better soon! But take it easy.