Orienteering (Int - Constance Bay) 38:52  4.76 km (8:10 / km)
shoes: Nike Zoomair
Intermediate today for a shorter course. Abbreviated dynamic warmup. Ran/walked the course, not on any set schedule, just made sure to have frequent walking breaks. "Run" parts were deliberately slow. Made no attempt to keep the forward lean / midfoot running style -- can't understand how to do that when footing isn't flat/consistent like a road -- sounds like a great way to fall flat on one's face, not much buffer when your foot catches on something.
Some tightness noticeable by the end, but no pain during the course.
~6 minutes of stretching in the community centre afterward.
Orienteering (Lac Beauchamp) 4:30:00  13.0 km (20:46 / km)
shoes: Adidas Kanadia TR 4
More ribbons and fieldwork in prep for our meet which is sure coming up quickly. ITB made itself known starting with an hour or two, on the downhills. Sigh.