Orienteering race 54:00 [4] 3.9 km (13:51 / km) +220m 10:48 / km
well what can i say, i was't very happy atall. was felling ok at the start but found it really hard to get into the map just 20-30 secs at each cntrol. then messed up 9 and couldn't get conentration back. my hip was sore so up hill was very painful. overall not great but dd gain alot of experience from it i feel metally.
Running warm up/down 20:00 [2]
wared up to the start but don't thinik quite enough, not much ofa warm down as couldn't really.