Running warm up/down 11:40 2.15 km (5:26 / km) +75m4:37 / km ahr:160 max:174 shoes: inov-8 oroc 280
Was running pretty late so fast run to the start.
Orienteering race 46:18 6.18 km (7:29 / km) +257m6:12 / km ahr:167 max:178 (injured)shoes: inov-8 oroc 280
About the first third of the long race, was enjoying it and feeling good, successfully negotiated the gaffled loop and then did my ankle running down to the road crossing, gutted going to have to miss the relay now as well.