Orienteering race 29:13  *** 4.0 km (7:18 / km) +85m 6:36 / km
spiked:14/16c shoes: 2007 Falcons
ShUOC Chasing Sprint Prologue - Ecclesall Woods. Got to the start just in time, started quite well but then turned wrong way when hit a big path and went via #4 to #2 - lost at least 30secs. However the running was feeling pretty good, not the hilliest of areas. Slight wobble towards #9, caught in some grot towards #13 cost 30secs, then 20secs lost by not picking the optimal route to the finish. Pretty pleased with my run though :)
Orienteering race 24:34  *** 4.0 km (6:09 / km) +100m 5:28 / km
spiked:16/18c shoes: 2007 Falcons
ShUOC Chasing Sprint Chase. 9 seconds down on one guy, 4 seconds ahead of Chris Williamson, so the aim was clear!
We were together by #1, then took the longer southern route to #2, spiking the control but probably losing 20-30 seconds on the route choice. Then was 50-100m behind through to #12, taking slightly different route choices to #7 and #8 which didn't gain me anything - that to #7 probably lost me time. They missed #12 by about 30 seconds, allowing me back in the lead. Hesitation at #13 as had misread descriptions cost 10 seconds, found a very good route to #15 then went over the top to #16 when round the path at the bottom would have been 20-30 secs faster. However, Chris got dragged up with me, tried to contour but that was even worse. A slight bobble on #17 lost a few seconds but had enough breathing space to finish 11 seconds up on him.
Was pretty knackered by the end of that, but really happy that I could race at pretty much full pace without making any big errors - probably less than 30 seconds lost, primarily through hesitation, across the whole course. Still need to sort out the route choice thing though, looking at all the options across the entire leg and a strong entry to the control at the end of the leg to cut the hesitation time down. In traffic light terms, that last bit is trying to increase the speed of the 'red' phase.
Circuits 4:00 
Plank-off on Saturday evening, don't know if I had the setup slightly wrong (overextended?) but was shaking slightly from about 30secs in and this slowly got worse... Scott got to 5 minutes relatively easily.