Warm up & strides 15:00  1.5 mi (10:00 / mi)
shoes: 09 Saucony Grid
Warm up jog before the Scottish sprints.
Orienteering race 16:22  **** 2.2 mi (7:26 / mi)
ahr:187 max:198 spiked:14/17c shoes: 09 Saucony Grid
Scottish Sprints at KB. Ran physically well, at first I forgot a few of the key points about sprint navigation but they improved with the race. Overall, not so bad at all. All over the place to number one, felt a bit on edge, dithered round the container at number 4, number 13 was looking for down stairs and they were up, that was the biggest time loss. Enjoyed the race, good to see KB mapped properly at last! Legs hurting afterwards though, long time since my heart rate has been that high!
Recovery 10:00 
Nice warm down jog with the ladies, some good gossip.
Warm up & strides 12:00  1.3 km (9:14 / km)
Warm up jog to the start of the British Nights. Not feeling good! It was a very long kilometre up there!
Orienteering race 1:08:24  *** 6.0 km (11:24 / km) +225m 9:36 / km
ahr:176 max:190 spiked:8/15c shoes: 09 Saucony Grid
I enjoyed this evening, but it was a pretty rubbish performance! I was a whacking 13 minutes down on Pip. Fitness accounts for at least 5 of that, probably more. It was snowy, slippy, hilly and tough. But on looking over the map, it was sloppy too. No massive errors, no big wanderings, but I was very unconfident and dithery in the circle. Faffed all over the place at 1, especially crossing the stream in the gorse. Stood above number 2 for ages before seeing it. Went high on 3 which was a good route but then faffed again in the circle. Faffed down the hill to 4 then ended up popping out well too low. Nailed 5. Was way too high for 6, Bilbo thought it was a bit low though. Nailed 7. Way too high for 8, think I attacked from the wrong feature. Very slow to number 9 and totally missed the best route. Fine with 10, unconfident but fine with 11, nailed 12, a bit dithery finding attack point at 13, fine with 14 & 15. When put like that, my result isn't as disappointing as it seemed last night at all.