I went for a very brief jog before orienteering at Pelican Bay.
Orienteering race (middle distance) 42:58*** 6.44 km (6:40 / km) +180m5:51 / km ahr:161 max:175 19c shoes: VJ Twister (US size 10.5) - 4
I ran the red course at Pelican Bay, a course that was pretty close in length for what a middle distance blue course should be. It was also very middle-ish in character, with an emphasis on efficient and accurate reading of many map details.
My approach was to run fairly hard today. In contrast to the last couple days, when I ran easier and navigated pretty efficiently, I found myself losing time to hesitations, small misses and poor micro-routes. In other words, I was outrunning my ability to navigate well today. I probably lost at least 2-3 minutes in navigational sloppiness.
I aggravated my injury early in the course, jamming my heel (and thereby compressing my achilles tendon or something near it) leaving #6. It was excruciatingly painful, and I had to walk/hobble to #7. I began to jog again to #8, and by half way to #10, the pain had almost entirely vanished, and I was running more or less full speed, except on the downhills, where I've been holding back at least a bit ever since I first got this injury nearly a year ago. I probably lost about a minute to the mishap (1.5 minutes at most).
The climb is a guess, based on my watch (under)measuring 140m.