Running27:06  5.29 km (5:07 / km) shoes: Brooks 11
Strength and Conditioning30:00 
Squats 10x3sets 60,60,65kg Split Squats 6x3 20kg ~ 10mins balancing on ball ~ankle outward rotation 3x20 Hamstring exercises, inc tryng out one of the machines
Running21:21  3.48 km (6:08 / km) shoes: VJ Bold 2
Orienteering31:13  4.44 km (7:02 / km) shoes: VJ Bold 2
Abbey Craig Night Event Mass Start I look at this area every day when I open the curtains (at least for the few days of the year I'm at home ;) ) but still don't know it so well which makes it a fun place to orienteer still. Lost a minute or so on #1, ran across a path without seeing it. Then fairly stable from there. But was still a group going into second last so put in a bit more effort running up (and down) the final hill.
Running17:40  2.72 km (6:30 / km) shoes: VJ Bold 2