Running6:14 0.41 km (15:23 / km) ahr:145 max:164 shoes: Inov8 X-Talon 212 #3
Orienteering47:15 5.78 km (8:10 / km) +125m7:22 / km ahr:149 max:172 (injured)shoes: Inov8 X-Talon 212 #3
Knee still not 100% but wasn't too noticeable for the first few courses but then got quite a lot worse on the third one. Stopped there and just walked round a course in the afternoon.
Really happy with how my nav is at the moment, seems to be pretty clean and going through the processes well. Just gotta see how it is when under a bit of pressure