Running warm up/down 5:30  0.92 km (5:59 / km) +3m5:54 / km ahr:130 max:151
Orienteering race 1:09:56 15.03 km (4:39 / km) +181m4:23 / km ahr:161 max:186 shoes: Inov8 X Talon 212 (4)
Black course at Clumber
Really scrappy and struggling running still with tightness in my hips and lower back. Mainly sloppy mistakes except on 9 where I got stuck in upmapped grott and had to backtrack around 150m to a different gate.
Really poor to 1 and 2. Not focussed properly and lost 20s and 40s respectively. Lost a little more time on 3. Right on 11 and though I saw another earthwall which was obviously not mapped (~30s). To 16 after passing the first gate I turned left not realising there was another fence until I got up close to it and had to back track to the crossing point (~30s). Must have been stood over 17 without seeing it before reattacking it (~20s). Off line on bearings to each of 20 (~40s) and 21 (~50s). Just a few seconds here and there on the last few.
Running warm up/down 6:16  0.88 km (7:08 / km) +2m7:03 / km ahr:110 max:132